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| Member Since: Oct 18, 2013 Gender: Male Goal Type: Local Elite Running Accomplishments: P.R.'s
800 - 1:51.10 (Utah State Meet 2010)
Mile - 4:06.15 (4:01.80 altitude adjusted) (BYU Robison Invitational 2008)
1/2 Marathon aided - 1:07:38 (Deseret News Class 1/2 Marathon 2014), 1:07:50 (Top of Utah 1/2 Marathon 2014)
1/2 Marathon unaided - 1:10.06 (St. George 1/2 2014)
Marathon aided - 2:25.30 (Top of Utah 2010) Short-Term Running Goals: Run faster in 2015 than I did in 2014 Long-Term Running Goals: Stay competitive at the local races over the next 10 years Personal: I got married to my beautiful wife Alisha on 08/01/2008. We have 3 beautiful children Mitchell (born 04/20/2010), Payson (03/05/2012), and Penny (12/03/2013). |
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| Slow miles | Fast miles | Total Distance | 62.90 | 12.75 | 75.65 |
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Fila Finest Hour Pair #2 Miles: 33.08 | New Balance 490 Miles: 30.57 | Fila Speedweave Miles: 5.25 | Saucony Racing Flats Miles: 6.75 |
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| Slow miles | Fast miles | Total Distance | 11.05 | 0.00 | 11.05 |
| They need an "extra slow miles" category. My AP this morning was 7:48. I didn't get below an 8:00 average until 8 miles into the run. I didn't feel real sore before starting the run but once I started I noticed I was super stiff and really didn't loosen up until about 6 miles into the run. It was a combination of my race Saturday and playing basketball with my brother last night. I wasn't going to play hard, but he went up on me 2 games to 0 (we always play the best of 5) and with the rivalry we have with each other my competitive side kicked in and I played real hard the last 3 games. Not too smart I know. I was going to workout hard tomorrow, but now I think I will hold off until Wednesday.
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Fila Finest Hour Pair #2 Miles: 11.05 |
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| Slow miles | Fast miles | Total Distance | 10.57 | 0.00 | 10.57 |
| I didn't start this run until 8:45 p.m. I was planning on running in the morning like I normally do, but Payson (our 2 year old) decided he didn't want to sleep the night before like almost all night long. I finally got him to sleep at about 5:00 a.m. but he was sleeping on my chest when it was time to go on my run so I bagged it in the morning. Luckily I was still able to get a run in. AP: 6:53.
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New Balance 490 Miles: 10.57 |
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| Slow miles | Fast miles | Total Distance | 11.03 | 0.00 | 11.03 |
| Was going to do a workout today but because I ran so late yesterday I decided to hold off until tomorrow. Nice easy run. Legs are feeling great! AP: 7:21
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Fila Finest Hour Pair #2 Miles: 11.03 |
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| Slow miles | Fast miles | Total Distance | 6.00 | 6.00 | 12.00 |
| 3 mile warm-up with 4x100 strides, 6x1600 (2:00 active recovery ~250 meters jogging), 2.25 mile cool down. 1600 meter splites were: 5:01.28, 5:03.28, 5:02.43, 5:03.72, 5:00.49, and 4:55.76. Goal was to be able to hit 6 between 5:00 and 5:05. Hit the goal. This was done on Roy High's track. A little windy but not bad. I was very pleased with this workout. Felt the lactic acid lock-up feeling in the last 100 of the last 1600. That is the first time I've done anything quick and hard enough to get that feeling in a long time.
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Fila Speedweave Miles: 5.25 | Saucony Racing Flats Miles: 6.75 |
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| Comments(3) |
| Slow miles | Fast miles | Total Distance | 11.00 | 0.00 | 11.00 |
| 11 easy miles. AP: 7:30
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Fila Finest Hour Pair #2 Miles: 11.00 |
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| Slow miles | Fast miles | Total Distance | 13.25 | 6.75 | 20.00 |
| I had a hard time deciding on doing 25 miles slow and steady or 20 miles with a workout. I decided on 20 miles with a workout because I had only done 1 workout earlier in the week. I ended up doing the Ben Vanbeekum special break down workout with a shorter warm-up and a longer cool down because I didn't want my last quarter mile to be uphill. I did 2.5 miles warm-up, 3 miles hard (more downhill then up with wind to my back), 3 miles recovery, 2 miles hard (flat with cross winds), 2 miles recovery, 1 mile hard (all slightly up all against the wind), 1 mile easy, 1/2 mile hard (rolling hills against wind), 1/2 recovery, 1/4 mile hard (flat against the wind). 4.25 miles cool down. 3 mile hard splits were 5:04, 5:07, 5:05. 2 miles hard splits were 4:53, 4:59. 1 mile hard was 4:58. 1/2 mile was 2:21. 1/4 mile was 1:03. This was a very good workout done in my heaviest trainers. I'm thrilled with where I am right now.
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New Balance 490 Miles: 20.00 |
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| Slow miles | Fast miles | Total Distance | 62.90 | 12.75 | 75.65 |
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Fila Finest Hour Pair #2 Miles: 33.08 | New Balance 490 Miles: 30.57 | Fila Speedweave Miles: 5.25 | Saucony Racing Flats Miles: 6.75 |
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