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.
I am all ready planning next years St George Marathon. A few things that I will do differently. I think that I am capable of running 2:30, and my training predicted that I should have been able to run 2:37-2:39 but the blisters and lack of downhill training got in the way.
Better racing flats.
I will train more down hills. There is Bogus Basin road. It has an elevation change of 3500 ft in 15-16 miles (very steep). I have ran it twice. I didn't want to train on it because it was so steep, but I think that it will help in the training. Any suggestions?
I need to put in more mile. 90+ week. I will have 2 years of good training behind me.
Longer tempos/ MP
Night Sleep Time: 0.00
Nap Time: 0.00
Total Sleep Time: 0.00
Comments
From RileyCook on Thu, Oct 10, 2013 at 16:19:37 from 132.3.57.79
1 - will certainly help
2 - It's hard to say; that is very steep. I don't think I'd do full LRs on it, at least not until your quads already have some downhill conditioning. Maybe some LRs 10 up easy 8 down fast and 2 CD? Also maybe you could do some lifting to strentghen your quads (Note: I don't do this but the thought came to mind that maybe it'd help you)
3 - 90 mpw is gold. I just barely reached that volume and I can tell huge differences. Also, I think you maybe over-tapered looking at your volume graph.
4- Lots of miles at MP is the ticket for me!
From Ryan Achatz on Fri, Oct 11, 2013 at 23:42:39 from 170.232.128.10
Thanks Riley, I was thinking a lot on the same lines. I may have over-tapered, but I got an injury that popped up about 18 days before the race and I was just playing it safe. I was the same one that plagued me in Jan. & Feb. If I drove 30 miles I can find some downhills that are not so steep.
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