| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 445.75 | 235.30 | 53.00 | 8.25 | 742.30 |
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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 miles on the treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at gym, then one hour "step" class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at gym, followed by one hour "strong" class. 45 minutes of eliptical at home that evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on home treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on home treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| 5 miles at gym followed by one hour "strong" class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles at home. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at the gym. Step class instructor didn't show. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 treadmill at the gym, followed by one hour "strong" class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles at gym after one hour "spin" class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 0.00 | 0.00 | 1.00 |
| One mile at gym. One hour "step" class. Recovering from illness. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at gym. Not fully recovered from illness yet. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles then had to give up for illness. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles and one hour strong at gym. Getting over terrible stomach bug. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 miles at gym followed by one hour "step" class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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2 miles and one hour strong at gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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1 mile and then one hour strong class. -- Getting over one week off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at gym, followed by one hour step class. First run in 10 days felt good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy on home treadmill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 5 miles at the gym, followed by 45 minutes of strong class (instructor was late and I had to leave). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Seven moderately paced miles.
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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 |
| Seven miles on gym treadmill followed by one hour strong class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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Seven miles at the gym followed by one hour step class. One mile warm up 8:30 pace, then 3 miles at 7:00 pace, followed by 2 miles at 8:15. (I could have done more threshold miles but knew I had an hour class still coming. I feel I should qualify my low millage a bit, since I've been doing strong and step classes in an effort to boost my general fitness. For example, in my step class we have 6-7 one to three minute intervals where we go all out reaching AT with athletic drills. In addition, during the past 3 months I've been incorporating improved core strength, which Sasha has been high on lately. I know its time to pick up the millage since I plan on doing the Grand Slam. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles at the gym, followed by one hour strong class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 miles, easy pace (8:30) on treadmill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| 1 mile warm up, 3 miles at tempo (6:53 pace), 1 mile easy, 2 miles at tempo (6:50 pace), .5 mile cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 2.00 | 4.50 |
| 2.5 easy miles around 2 miles of intervals (6:00 pace). Followed with one hour step at gym. |
| | 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 miles on treadmill (8:15 pace) followed by one hour strong class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy at 8:10 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 easy at gym 5 at 8:17, 1 at 6:45 on decline. Followed with one hour strong class.
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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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One hour on eliptical at home. I've cracked my treadmill deck at home so need to get it replaced.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| 2 mile warm up at 8:20, 2 miles tempo at 6:40, 2 mile cool down at 8:00. Followed with one hour step with athletic moves class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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7 morning miles easy (8:10); One hour strong class after.
7 more evening miles at the gym (8:10)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on the treadmill, easy (8:20), with last 2 at not quite marathon pace (7:25) | |
| | 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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One hour eliptical.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy (8:15) followed by one hour strong class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 2 mile warm up (8:20) 3 miles at 7:08 2 mile cool down at 8:00. Followed by one hour step with 6 AT sessions within. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| First 7 miles easy at 8:15 with easy random incline followed by 5 miles at 7:20, 2 miles at 7:08 and last 1 mile easy at 8:15. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 easy (8:15ish) late.
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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 |
| 30 minutes elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 easy (8:15) followed by one hour strong class. Evening 30 minutes on elliptical.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.50 | 0.00 | 6.50 |
| 1 Mile warm up (8:20) , then 3.5 tempo (7:05), and then 2 easy (8:00) cool down. Followed by one hour step with athletic intervals. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| 7 miles easy (8:12) followed by 7 miles moderate (2 @7:40, 2 @7:25, 2 @7:08, 1 @6:50) and 1 mile easy to end (8:12). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles with random inclines at 8:25 ish. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy at 8:10ish, followed by one hour strong class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 easy then one hour strong class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.50 | 0.00 | 0.00 | 11.50 |
| 7 easy (8:12) then 4.5 moderate (7:30 but downhill) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.50 | 0.00 | 10.50 |
| 7 easy (8:20) followed by 1 (7:30) finished with 2.5 (6:40). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
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4 easy (8:12) then 1 set of 4x400 at (5:45 pace, but downhill). Followed with one hour strong.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 1.00 | 10.00 |
| Finally got some miles in after a week of being in trial. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 followed by one hour strong class.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.50 | 0.00 | 5.50 |
| 5.5 miles, and one hour step class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| Fourteen miles, not quite at marathon pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles and one hour strong class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles followed by one hour step class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 6.00 | 0.00 | 11.00 |
| 11 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| 18 at marathon pace plus 30 which for me is (7:46). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles followed by one hour strong class, followed by 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.50 | 6.00 |
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Six, with 10 x .5, then one hour step and 1/2 hour core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
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1 mile warm up at 8:15, 8 miles tempo at 7:13 one mile cool down at 8:17.
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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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10 at a little slower than marathon pace (7:35), including the delays for the headwind and few stops for traffic lights and to tie my shoes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.00 | 1.75 | 4.50 |
| 4.5, including 5 x 2 minutes at 5:50 pace, followed by one hour strong class and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 5.00 | 0.00 | 5.75 |
| .75 warm up at 8:15 then 5 miles at 6:53. Followed by one hour step class and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 miles at marathon pace plus 30 (7:45). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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4 miles followed by one hour step and 30 minute core classes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.50 | 0.00 | 4.50 |
| Only 4.5, but 2.5 at sub 6:00 pace for me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13 at 7:15 pace, which I am hoping is marathon pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 moderately easy followed by one hour strong class and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
| 2 mile easy warm up, followed by 5 at 7:00 pace, followed by 1.5 cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5 at marathon pace 7:15, then 5 easier varying between 7:45 to 8:15. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy run, followed by one hour strong class and thirty minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| .5 easy warm up, 3 marathon pace 7:13, .5 easy cool down, followed by 30 minutes of step class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 0.00 | 0.00 | 2.00 |
| 1.5 easy with another .5 at marathon pace.
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| | Race: |
2007 Ogden Marathon 03:27:58 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| 03:27:58.2. Race report to follow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 easy recovery, followed by one hour barbell strength and half hour core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 very easy recovery (hr below 135). I need to get more miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, low heart rate miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| One hour barbell strength then 30 minute core class, followed by 3 easy miles, low heart rate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles, low heart rate, followed by one hour step and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Just easy 8.5 miles. One hour elliptical during evening.
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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 |
| 5 easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy, one hour barbell strength and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 easy at the hotel.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy, followed by one hour barbell strength class and 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy, followed by one hour step and 30 minute core. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One hour elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, then one hour barbell strength class, then 30 minutes core. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles, then one hour step class, then 30 minutes core. However, my back went out in last 10 minutes of step and I now immobile. I did the core class hoping it would help.
On a personal note, my training has been less than ideal as I have been spending time assisting with my mother who is on hospice care for her cancer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles and one hour barbell strength class. Spending most nights at my parents house with my ailing mother. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles and one hour barbell strength class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles and one hour barbell strength class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Finally back to running a bit more after my mother passed away and the funeral is over. 5 easy at the cabin altitude 7500 feet. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 miles at the cabin, altitude 7500 plus.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 2 hours on elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| one hour on elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| 4.5 miles, followed by one hour barbell strength, followed by 30 minute core class. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes elliptical. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles, followed by one hour step, followed by 30 minute core class. |
| | Race: |
2007 Deseret News Marathon (26.2 Miles) 03:34:53 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Deseret News Marathon 2007 --
| 1-- 6:58 HR:134 | 6:58 | | 2-- 6:59 HR:142 | 13:57 | | 3-- 7:10 HR:143 | 21:08 | | 4-- 7:31 HR:147 | 28:40 | | 5-- 7:59 HR:150 | 36:39 | | 6-- 8:11 HR:156 | 44:51 | | 7-- 8:48 HR:163 | 53:40 | | 8-- 8:27 HR:161 | 1:02:07 | | 9-- 7:43 HR:150 | 1:09:51 | | 10-- 7:57 HR:157 | 1:17:48 | | 11-- 7:39 HR:151 | 1:25:28 | | 12-- 7:48 HR:150 | 1:33:17 | | 13-- 7:41 HR:152 | 1:40:58 | | 14-- 7:45 HR:154 | 1:48:43 | | 15-- 8:02 HR:154 | 2:56:45 | | 16-- 8:16 HR:155 | 2:05:01 | | 17-- 8:11 HR:158 | 2:13:13 | | 18-- 8:39 HR:163 | 2:21:53 | | 19-- 8:22 HR:161 | 2:30:15 | | 20-- 8:39 HR:162 | 2:38:54 | | 21-- 9:18 HR:166 | 3:48:12 | | 22-- 7:43 HR:165 | 2:55:56 | | 23-- 8:39 HR:169 | 3:04:36 | | 24-- 8:22 HR:169 | 3:12:59 | | 25-- 8:49 HR:170 | 3:21:48 | 26-- 10:36 HR: 166
| 3:32:25 | .3 on Garmin 2:28 HR: 172
| 3:34:53 avg HR: 157
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| | Race: |
2007 Park City Marathon (26.2 Miles) 00:00:00 | | 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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Park City Marathon 2007 -- The 2006 course was better. | 1-- 7:58 HR:142 | 7:58 | | 2-- 8:29 HR:155 | 16:28 | | 3-- 8:31 HR:156 | 24:59 | | 4-- 8:15 HR:156 | 33:14 | | 5-- 7:53 HR:154 | 41:07 | | 6-- 8:18 HR:156 | 49:25 | | 7-- 8:27 HR:153 | 57:52 | | 8-- 8:30 HR:154 | 1:06:22 | | 9-- 7:59 HR:152 | 1:14:52 | | 10-- 8:32 HR:153 | 1:23:24 | | 11-- 8:47 HR:154 | 132:12 | | 12-- 8:57 HR:155 | 1:41:08 | | 13-- 9:09 HR:157 | 1:50:17 | | 14-- 9:21 HR:160 | 1:59:38 | | 15-- 9:54 HR:163 | 2:09:33 | | 16-- 9:16 HR:159 | 2:18:50 | | 17-- 8:52 HR:155 | 2:27:41 | | 18-- 9:05 HR:157 | 2:36:46 | | 19-- 9:28 HR:153 | 2:46:15 | | 20-- 8:04 HR:162 | 2:54:20 | | 21-- 8:15 HR:164 | 3:02:34 | | 22-- 8:12 HR:166 | 3:10:47 | | 23-- 7:42 HR:171 | 3:18:28 | | 24-- 7:57 HR:176 | 3:26:26 | | 25-- 9:32 HR:172 | 3:35:57 | 26-- 8:04 (only .89 on Garmin)
| 3:44:01 | | | ave HR: 158
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St. George Marathon 2007 (26.2 Miles) 03:09:52, Place overall: 368, Place in age division: 81 | | 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. 3:09:52 is a PR for me, report to follow. First, congrats to all of you other fast running bloggers! You have all been motivational to me. Heading into St. George, I had been following the FRB, but had not been logging my own training for far too long. Regrettably, I'd become a lurker.
I really had no idea what time to expect prior to the marathon. I had upped my training, but only peaked at 65 miles. I did make an effort to do more 12 - 16 mile runs than I have in the past. Since last year's St. George marathon I have consistently made an effort to work do some lifting and also work on my core, as I hadn't done anything for years in either area. In terms of general fitness, I feel I've made significant improvements since last year. However, I recognize that still need to up my running. My PR has given me motivation to continue seeking to improve. My taper week consisted of a family trip to Disneyland. I was uncertain what effect this would have. As it turns out, it didn't seem to be too much of a detriment.
Last year I crashed and burned in St. George. I didn't have enough base to recover from TOU in Logan, and got sick heading into St. George. For me, I think it was good that the Grand Slam did not include Logan this year so that I could continue training hard and get a good taper. As a result, fortunately, I had no sickness this year. When I put in for the lottery I stated an expected time of 3:10 though I would have been satisfied with a 3:15 BQ. I also admit, I wanted to be in the front corral, but did not want to feel guilty for putting an overly optimistic anticipated time. I'm glad now that I don't have to feel guilty being up front and able to use the the less-crowded porta-potties prior to the race.
When I began I thought, just hold sub 7:30 miles and I'd hit 3:15. I was pleasantly surprised that two miles at that pace seemed too easy, so I decided to adjust and stay ahead of the 3:10 pace group. As it turns out, this was very helpful to me. In past marathons, I've succumbed too much to the "I better watch my heart rate" so I decided to not run based on heart rate. This enabled me to actually gain a bit of ground on Veyo, which for me was significant. I generally do much better holding pace on the downhills and this was the case. Around mile 17, despite having double knotted prior to the start, I did have to stop one time to tie my shoe, (which was a first for me).
On the uphill around mile 20, I ran a bit with the 3:10 pace group, then gained a bit of ground. I probably pushed the pace a little too early for me, as I started really feeling it around mile 24. I need to work on mental toughness, because at this point, I was content to let up rather than push through the finish. I easily lost 2 minutes during the last two miles, but was able to mentally justify that sub-3:10 surpassed the 3:15 I had really been wanting. I finished very content. My wife and kids missed me finishing. I finally borrowed someone's cell phone after waiting far too long for them to show up at the finish. By that time, my wife had begun to worry that I had really blown up on the course. As a side note, I was on the first bus to the start. However, when I went to claim my "fast pass" to the front of the massage line, the woman "in charge" said too bad. Splits | 1 HR:156 | 7:28 | | | 2 HR:148 | 7:25 | 14:53 | | 3 HR:154 | 6:56 | 21:50 | | 4 HR:155 | 6:56 | 28:47 | | 5 HR:157 | 7:02 | 35:49 | | 6 HR:153 | 6:48 | 42:37 | | 7 HR:153 | 6:45 | 49:23 | | 8 HR:160 | 7:55 | 57:18 | | 9 HR:162 | 7:37 | 1:04:56 | | 10 HR:161 | 7:25 | 1:12:22 | | 11 HR:164 | 7:33 | 1:19:55 | | 12 HR:163 | 7:04 | 1:27:00 | | 13 HR:162 | 6:51 | 1:33:51 | | 14 HR:163 | 6:57 | 1:40:48 | | 15 HR:159 | 6:43 | 1:47:31 | | 16 HR:161 | 6:46 | 1:54:18 | | 17 HR:160 | 6:55 | 2:01:14 | | 18 HR:159 | 7:13 | 2:08:27 | | 19 HR:166 | 7:22 | 2:15:50 | | 20 HR:164 | 7:06 | 2:22:57 | | 21 HR:159 | 6:50 | 2:29:48 | | 22 HR:167 | 7:06 | 2:36:54 | | 23 HR:167 | 6:57 | 2:43:51 | | 24 HR:170 | 6:59 | 2:50:51 | | 25 HR:164 | 8:42 (lame effort)
| 2:59:33 | | 26 HR:158 | 8:35 (pansy)
| 3:08:08 | .2 (.27 on Garmin) HR: 170
| 1:43 | 3:09:52 |
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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 |
| One hour step class and half hour core class. Still sore in my calfs. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 445.75 | 235.30 | 53.00 | 8.25 | 742.30 |
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