I wear girl running shoes cause I have small feet

Huntsville Marathon

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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.

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
228.90	52.10	6.00	3.00	290.00

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

Tue, Sep 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.10	0.00	0.00	0.00	17.10

am 12.1mi .Started out slow and still a little sore. ave pace 6:48

pm. 5mi legs starting to feel better.

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

Wed, Sep 02, 2015

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. ave pace 6:57

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

Thu, Sep 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	14.00	1.00	0.00	17.00

Marathon pace treadmill workout

1 mi warm up

5mi @ 10 mph w/ incline of 1.
5mi @ 10 mph w/ incline of 2.
5mi @ 10 mph w/ incline of 3 then progressive last 4mi increasing 0.1 mph every 0.5 mi.

1 mi cool down

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

Fri, Sep 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

ave pace 7:13. I am feeling tired

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

Sat, Sep 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.00	3.10	0.00	0.00	22.10

19 miles easy then the last 3.1 were at marathon tempo pace. (6:04, 6:03, 5:58, 0:34 )

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

Mon, Sep 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

am 10 miles ave pace 6:35

pm 5 miles

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

Tue, Sep 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	5.00	5.00	0.00	12.00

1 mile warm up.

10 mi Progressive aerobic builder on the treadmill at 2% in 57:58

1 mile cooldown

What is the ideal marathon taper? I am thinking of doing a 17 day taper.

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

Wed, Sep 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

12 easy. ave pace 6:55

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

Thu, Sep 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	5.00	0.00	0.00	20.00

Last long run of this cycle. 5 tempo miles w/ave pace of 5:53.

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

Fri, Sep 11, 2015

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

9 easy ave pace 7:34

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

Sat, Sep 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

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

Mon, Sep 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	3.00	10.00

4 mile warmup

6x 800m (2:38, 2:37, 2:39, 2:38, 2:39, 2:37)

3 mile cool down

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

Tue, Sep 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7:11

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

Wed, Sep 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	5.00	0.00	0.00	8.50

2.5 mile warm up

5 mile marathon pace run in 30:18

1 mile cool down

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

Thu, Sep 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

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

Fri, Sep 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.40	0.00	0.00	0.00	12.40

Ave pace 6:55

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

Sat, Sep 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

miles easy. ave pace 7:13

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

Mon, Sep 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6:56

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

Tue, Sep 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	2.00	0.00	0.00	5.00

2mi warmup

2mi mp run in 12:02

1mi cooldown

taper on. felt really good today.

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

Wed, Sep 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	0.00	4.50

feeling very fresh

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

Thu, Sep 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	0.00	3.50

I feel like I should be doing more.

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

Fri, Sep 25, 2015

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

Well, we will see tomorrow.

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

Sat, Sep 26, 2015

Race: Huntsville Marathon (26.3 Miles) 02:53:19, Place overall: 5, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	18.00	0.00	0.00	26.20

We will call this race 2:38 or bust. And it was a bust. I took a chance and went out with a group of guys that were planning on running a sub 2:40. I went through the half in 1:17:31 which is a pr in the half. At this point I was alone and thinking that I likely went out to fast. I kept that pace until mile 17 or 18 then the wheels came off and it was over. I decided at this point to shut it down and save it for another race. I wish that I would have started out slower, but I am happy that I tried to go big. More to write later.

5:55
5:47
5:54
5:55
5:51
5:45
5:50
5:50
5:54
5:53
5:59
5:56
5:53
5:59
6:07
6:28
6:55 - I knew that I was not going to break 2:40
7:07
6:58- I ran easy to the end

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

Mon, Sep 28, 2015

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

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

Tue, Sep 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

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

Wed, Sep 30, 2015

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

AP 7:44 slow and easy

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
228.90	52.10	6.00	3.00	290.00

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

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