I wear girl running shoes cause I have small feet

January 2015

15% off for Fast Running Blog members at St. George Running Center!

Location:

Rock Springs,Wy,

Member Since:

Aug 26, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

I ran for Utah State University for a few years from 1999-2002. I got a little burned out and took a break from running. Now 10 years later, I feel that there is still faster running left to accomplish. I started running again in mid-summer of 2012. I had a short spurt in 2009, but work got in the way.

PRs: Non-Aided

5K 15:53

8K 26:51

Marathon 2:45:24 Boston 2015

Aided PRs:

5K 15:50

10K 31:47

15K 52:25 (Blacksmith Fork Freedom Run 1999)

Half Marathon 1:16:28 SLC Haunted Half 2015

Marathon 2:38:12

I have ran 7 marathons and averaged = 2:51:58

Short-Term Running Goals:

~~Run a sub 17:00 5K again~~

~~2:45 Marathon~~

~~3000 miles in 2013~~

2013 Race Schedule:

~~St. Patrick's Day 5K 3/16~~ 1st Place 17:22

~~Famous Idaho Potato Marathon~~ 5/18 3rd Place 2:52:20

~~St. George Marathon~~ 10/5 2:45:45

2014 Race Schedule:

~~Gold Rush Half Marathon~~ 3/15 1st Place 1:21:11

~~Poultney Chili Cook-Off 5K~~ 9/27 1st Place 16:59

Turkey Trot 11/27

2015 Race Schedule:

~~Boston Marathon 4/20/15~~ 2:45:24

~~Run the Runway~~ 3rd place

~~Huntsville Marathon 9/26/15~~ 5th place. Took a chance and went out too fast. 2:53:19

~~Haunted Half SLC 10/24/15~~ 3rd place 1:16:28

2016 Race Schedule:

~~Phoenix Marathon 2/27/16~~ 2:51

Revel Mt. Charlston Marathon 5/7/16

St. George Marathon 10/1/16

Long-Term Running Goals:

Sub 2:35 Marathon

Personal:

I am married and have a 5 year old little boy and a 2 year old little girl. I graduated from USU in aviation and worked as a pilot for many years. After subsequential furloughs and lay-offs due to the economy, I decided to go back to school. I then graduated from the nursing program at Boise State University. I now fly the University of Utah AirMed (Lifeflight) airplane base in Rock Springs WY.

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
225.35	21.20	24.25	9.40	280.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.15	0.00	0.00	0.00	20.15

20.15 easy miles for the first day of 2015. I am here in Manchester, NH Spending New Year's away from family. I will see them tomorrow. AP 6:43

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

AP 6:57

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

AP 6:43

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	3.75	10.00

1 min @ 5k race pace 2 min easy x 20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

AP 6:48

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

AP 6:44 temp. 6 degrees. wind chill = -12. burrrrr.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles on the treadmill AP 6:41. It was -9 degrees outside.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	9.00	0.00	10.00

Treadmill tempo. First 3 at 0% incline, 3 at .5%, then last 3 at 1% incline. sped up the last 2 miles. I should have started with a higher incline. AP 5:45

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 on the treadmill at 1.5% incline. AP 6:49

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Out and back on Dorr Dr. Snowy and a little slick. kept it easy the whole run. To slick to to MP. AP 7:05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

AP 6:46

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	6.00	3.00	1.00	11.00

Treadmill workout. Below zero out this morning. 1.5% incline. First 5-6 @ MP Then progressively faster 10 miles in 58:39

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

TM AP 6:48

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

25 degrees out, so I was able to run outside in the snowstorm AP 6:50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles of cross training on the elliptical.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	2.50	1.90	8.90

60 min treadmill hill workout all done at 6:44 pace without stopping. 10 min wu then 5 min hills starting at 4 to 6 % incline and adding 0.5 % every 30 second then 5 min easy repeat for entire run.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

AP 6:39 @ 2% incline

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.10	0.00	0.00	10.10

Easy progressive AP 6:13

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Sick day

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Sick day

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	2.60	1.75	2.75	12.85

80 min treadmill workout @ 1.5% incline

20 min warm up @ 6:53
15 min @ 5:49
5 min @ 6:58
10 min @ 5:39
5 min @ 6:58
10 min @ 5:30
5 min @ 6:58
5 min @ 5:18
5 min @ 6:58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

10.5 easy on the TM @1.5% incline during during the snowstrom Juno.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.50	3.00	0.00	10.50

Treadmill MP run @ 2% incline
First 7.5 @ 6:07
Restroom break
3 @ Tempo: 5:49, 5:46, 5:42

6:01 AP

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

TM 1.5% AP 7:03

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	5.00	0.00	18.00

-21 degrees outside so a long treadmill run. I had a hard time getting out the door this morning after flying. I also felt blah. Original plan was 20 with the last 5-6 LT tempo. I did 18 and 5 tempo.
I did 10 easy and still felt blah. I wanted to stop after 3. At 10 miles I did a 5 mile Tempo in 28:55 (AP 5:47). I actually felt better the first 4 miles of the tempo. After 5 it was time to stop. I managed to get 3 more blah miles in. At least I watched a whole move. Prefontane. It help keep me going the whole run

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
225.35	21.20	24.25	9.40	280.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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