I wear girl running shoes cause I have small feet

April 2016

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesRyan Achatz's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20122013201420152016
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:

Quantcast

 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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
316.0029.7033.605.00384.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2 hr run. I ran hard yesterday. The goal today was time on my feet so that I will be a little tired for tomorrows long run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.003.200.000.0028.20

3 Hour Downhill Simulation Run.

I did this on a treadmill with a decline (board under the back) to simulate the quad pounding of a downhill marathon. And to work on my dowhill running form of leaning forward and not overstriding.

I think that this run will reward dividens in my upcoming race.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Easy run. Quads a tad bit sore. ave pace 7:48

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.0010.000.0015.20

10 mile tempo in 59:05

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Easy recovery run on this nice but windy day. ave pace 7:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

Ave pace 7:25

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0012.000.000.0024.00

Long run Saturday

12 miles easy up Black Smith Fork Canyon

12 miles @ MP on the way down. Ave pace 6:11 down. I had a headwind on the way up and a headwind on the way down. How does that happen?

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ave pace 7:54

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.005.0013.20

10 Yasso 800s ave pace 2:45 @ 6500 ft. I am about 5 sec faster at sea level. My goal was 2:45 today and I got it.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.0016.90

AM. 12.1 easy pace. AP 7:24

PM. 4.8 easy. ap 6:55

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Nice morning. Easy ap 7:28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.506.000.000.0012.50

Medium workout

6 miles warm up

6 miles at goal marathon pace + 10 to 15. I ran 6:19= MP + 13

0.5 cooldown

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Down Hill Simulation Treadmill Run

ap 6:25 w/ 1.25 inch board under the back legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.705.500.000.0015.20

Moderate Moday on Marathon Monday on the treadmill  while whatching the race

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Ap 7:55. Snowing

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.0010.500.0017.60

10.5 mile  tempo aerobic builder

PM. 4.1 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AP 7:27 Hot out this afternoon

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AP 7:37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.009.000.0018.00

We were in Logan this weekend so I got up at 5 during the thunderstorm drove to Huntsville to run up Monte Cristo to get some good fast downhill running on tired legs. It had stopped rainning by the time I got there. Drove up the canyon a few miles and found a place to park. I wanted to get in 18-19 mile with 2 weeks until the Mt. Charlston Marathon. I ran up the 9 miles and on my way up I saw over 2 dozen dear, 1 beaver, 1 black and while cat ( skunk and I stayed as far away as I could), and a moose. I got to nine miles and took a potty break and then started down. I didn't now how fast I was going to run down. Was thing about 10-15 sec faster than MP. My first mile was 5:38. I ran between 5:38-5:46 averaging 5:42 which is 23 sec/mile faster than goal MP in 2 weeks. The first 7.5 were not to bad, but I hit a pretty good headwind and it started to level off the last 1.5 miles. All in all I am very excited a with this run. Big confidence booster for my race in 2 weeks. All the down hill running/simulation that I have been doing will is paying off. I am writing this on Sunday moring before church and I am not even sore.

Now it is time to start a gradual taper after 4 weeks or 90+ miles/week with a lot of downhill running. I think this might very well be the marthon that I have a huge break through. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Medium Monday 

Up Foothill and Back through a 5:48 down for the last mile. ave pace 7:13.

Legs are slightly sore if at all from Satudays but they were tired and a little heavy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

Last Hard workout before Mt Charlston Marathon. 3.1 mile downhill tempo/ VO2 run in 16:40

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Think taper

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

last 3 were at MP 6:02, 6:03, 6:04, Feeling pretty good. Still a little tired from all those high mileage weeks. Now I am starting to freak out. Right now I am thinking that I am low on iron, and that I should have been taking a suppliment. I know it is most likely mind games that the taper plays on you.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
316.0029.7033.605.00384.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):