| Location: Riverton,UT, Member Since: May 06, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: 
PR Marathon 2:51:33 (St. George 2009)
3:01:00 (St. George 2008)
3:09:52 (St. George 2007) 3:24:48 (St. George 2006)
Short-Term Running Goals:
Improve training. Get serious, lose weight. Improve speed. 
Long-Term Running Goals:
Lifetime fitness, including running. 
Personal: Married with 4 kids. I live in Riverton and work as an attorney downtown in Salt Lake City. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.50 | 43.70 | 3.00 | 0.00 | 128.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 miles easy, 8:31 variable incline to 2%, then 2 miles easy 7:30 pace -3% decline but with five 25 second striders accelerating to 4:20 pace (14 mph). 30 minutes core class.
foam roller.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Posted in response to Tom's comment on the disscusion forum . Sasha Claus or Grinch?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper and travel | | Add Comment |
| | Race: |
St. George Marathon 2008 (26.2 Miles) 03:01:00, Place overall: 119, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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St. George Marathon 2008. I had two hopes coming into this marathon, no rain and no headwinds. So much for those hopes. Anyway, got on the bus -- AndyB sat behind me. Initially I was worried it was going to be warm, but the rain intensified as we got nearer the start. At the staging area I think we learned that it is very difficult to find people. I had been hoping to meet a number of bloggers, but the dark, the rain, the number of people, etc., somehow it didn't materialize like we had hoped. Did manage to get together with bloggers AndyB and James W (Coolrunnings), Joe (fastr-thn-yr-avg-joe) [and Rhett who has now joined] and (Mattk during the race.)
Anyway race started, cold, windy, dark and wet. Very difficult in the beginning to not trip or be tripped. 1. 6:57 2. 7:06 14:03 3. 6:41 20:44 4. 6:30 27:15 5. 6:38 33:54 6. 6:20 40:15 7. 6:23 46:38 8. 7:52 54:30 Around here Andy, Joe, [Rhett] and MattK caught me and we ran together for quite a while (Andy, Rhett and MattKuntil 25)
9. 7:17 1:01:48 10. 7:05 1:08:53 11. 7:27 1:16:20 12. 7:00 1:23:21 13. 6:43 1:30:04 half 1:31:07 right on pace 14. 6:51 1:36:55 15. 6:21 1:43:17 16. 6:19 1:49:37 Joe (fastr-thn-yr-avg-joe) took off from here, he was smoking.
17. 6:45 1:56:22 18. 6:54 2:03:17 19. 7:22 2:10:40 20. 6:51 2:17:31 21. 6:22 2:23:53 22. 6:38 2:30:32 23. 6:26 2:36:58 24. 6:25 2:43:24 25. 7:41 2:51:06 Left calf cramped up and my sub 3:00 slipped away. Matt, Rhett and Andy pulled away during this mile.
26. 8:09 2:59:15 couldn't go faster
26.2 2:58 3:01:00 Still, in hind sight, it was still a pr and a great race. More later. 
So, I'm glad I upped my mileage, which helped my aerobic base and helped me get my weight down a bit (still could do better here). Only after Top of Utah (despite not being able to hold pace) did I realize I could run faster and snuck in a couple of marathon pace runs. I would like to do some cross training to build back some strength. I think my mileage will drop during this off season, but I would like to make my runs more "quality" runs, as I need to improve my speed. This year's result gives me confidence that I can improve.
| | Comments(30) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy, first time out since St. George. Left calf still sore, but not too bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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A little late to the gym so only one mile at 6:50 felt fine. Followed by one hour FIT class. I could tell I've not been doing strength training, but its time for some cross training. (Won't log any cross equivalent though, since I'm not so concerned about mileage right now.) p.m. 9 very easy with the 3 youngest since my love was serving the PTA and watching our oldest son and the high school band perform at the high school football game.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 moderately easy. 1 hour barbell strength class -- I could tell I've not been lifting, but it felt good to do some again.
| | Comments(18) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 easy (I was late to the gym) then one hour step interval class. Also did some foam roller for the legs.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 easy, watching BYU get thumped.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
| 2 at 6:58. 1 hour FIT class (I realized too late that I should have selected less weight at the beginning of class, oh well.) Foam roller.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy, nothing major. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. One hour barbel strength class. I actually even did the steam room after.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy, 8:28 pace. One hour step interval class. 30 minute core class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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3 easy.
One hour FIT class.
I'm not feeling great, fighting off a sore throat, but at least I did something. p.m. 7 easy.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 5.50 | 0.00 | 0.00 | 6.00 |
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.5 easy warm up, followed by 5.5 at 7:00 pace.
One hour barbell strength class.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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1 mile warm up at 8:30, then 20 sets of two minute intervals at 6:22 pace with 1 minute recovery between at 8:30 pace, then cool down to finish again at 8:30 pace. The intervals were run at CV pace according to Tinman's pace chart, and again like his tempo pace, despite being a "Big Workout" it did not wipe me out.
Followed by one hour Step Interval.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 easy at 6:58 pace, but -3.0% decline. One hour FIT class. Today's class was tough. It was nice to see 3 women come dressed up in 80s workout gear, makeup and hairstyles.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.50 | 43.70 | 3.00 | 0.00 | 128.20 |
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