| Location: Lehi,UT,USA Member Since: Jan 01, 2009 Gender: Male Goal Type: Other Running Accomplishments: Personal bests since 2009:
- 5K - 18:31 (Freedom Run, 2021)
- 10K - 38:52 (Dana Point, 2009)
- Half marathon - 1:25:54 (SLC, 2012)
- Marathon - 3:02:40 (St. George, 2009)
Short-Term Running Goals:
- Break 3:00 in a marathon
- Run at least 5 days a week
Long-Term Running Goals:
- Lifetime fitness
- Run the Boston Marathon
- Do an Ironman triathlon (someday)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 38.98 | 5.35 | 24.00 | 4.25 | 11.55 | 84.13 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.05 | 1.25 | 0.00 | 0.00 | 0.00 | 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| This was actually on the elliptical | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 | 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.10 | 0.00 | 0.00 | 1.25 | 0.00 | 3.35 |
| 5x400m | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Elliptical machine | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 2.40 | 3.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 1.00 | 0.00 | 2.00 |
| B-ball | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.50 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.90 | 4.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 minutes - 8:30 pace 5 minutes - 8:00 pace 5 minutes - 7:30 pace 10 minutes - 7:00 pace 5 minutes - 6:31 pace Pushed myself on this one. Hopefully not more than what I'm ready for. But it felt awesome, and my heart/breathing were not going too hard. Makes me excited for the next workout like this to see if I can push it a little harder.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Played b-ball tonight
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 3.15 | 3.15 |
| 5 minutes warmup (uphill) on treadmill
20 minutes at 6.0-6.5 mph (random hill climb, level 12) on treadmill 10 minutes cooldown (uphill) walking on treadmill Felt good at the beginning but then couldn't handle the uphill at the speed I was going. But it was good to test my limits. Also, found out I will be able to run in the SLC half marathon on April 18. Plan to do this rather than the Provo one. Should be fun.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Played basketball again tonight. It showed me that I still am out of shape. Got winded after going up and down the court a few times. Need to stay consistent with running. Not sure if I'm going to continue playing b-ball because it's messing up my running routine.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 0.00 | 6.50 | 0.00 | 0.00 | 8.75 |
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Didn't get an elliptical workout in this week, so I made that my warmup (10 minutes) and cooldown (20 minutes) for my run. Those were the easy miles. Heart rate was about 125 at beginning and 130-150 on cooldown.
Ran 2 minutes at 6.5 mph at the beginning and end of run. In the middle, ran 5 miles at 7:41 pace and 1 mile at 7:00 pace. Heart rate between 150 and 160. I noted that the first 6.21 miles (10-K) of this run were in 47:26. I'm happy with that for my third week of training (though it is on the treadmill).
Was a little hard at the end but felt great for everything. Really enjoying this. I ran a bit more than last week, which was part of my goal for this week.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.75 | 0.00 | 0.00 | 2.00 | 0.00 | 4.75 |
| 400 m at 6:18 mile pace 3 x 800 m at 6:00 - 6:18 pace 400 m at 6:00 pace Rest was at 9:00 pace.
Felt awesome.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Elliptical workout. 37 minutes. Level 13. Felt great. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.13 | 0.00 | 0.00 | 0.00 | 2.70 | 3.83 |
| Random hill workout on treadmill. Level 10. 5 minutes at 6.0 mph 15 minutes at 6.5 mph 5 minutes at 7.0 mph This week's hill workout was much better than last week. I hit the edge of what I could do right at the end. So now I have a baseline to build from. Unfortunately, I left my form droop a little at the end. Next week I want to do a similar workout but on level 11.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| As part of this, I ran about 3 miles at 8:00 pace. I felt like running longer but decided to keep it an easy run. | |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 7.00 | 0.00 | 0.00 | 8.00 |
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1 mile warmup and cooldown. 6 miles at 7:30 pace 1 mile at 7:00 pace I've been increasing the pace slightly each week on my long runs. I'm trying to find the sweet spot where it's fast enough to feel it's a challenge and to energize me but not so fast that it feels like a tempo run. This week felt about right. I don't know if I'll increase the pace much after this for now. I've been adding a mile to my long run each week, and that has been great because I'm not going too long too soon (I hope), but it also helps me feel like I'm progressing. I've also been trying to increase my weekly mileage each week this year, and this week was a jump of almost 4 miles. Part of it was running instead of playing basketball. 84 miles for the month. Maybe someday I'll make it on the mileage board. :)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 38.98 | 5.35 | 24.00 | 4.25 | 11.55 | 84.13 |
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