| Location: Bountiful,UT,USA Member Since: Sep 24, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 8 marathons and a few triathlons. Marathon PR: 3:26:20 (Ogden Marathon 2006)
This years races (2010) planned so far:
February 13th - SLC Track Club Winter Series 10-k
April 3rd - Striders 1/2 Marathon
May 15th - Ogden Marathon
June 12th - Cache Valley Classic Triathlon (Olympic) Short-Term Running Goals:
- Sub 3:20 Marathon
- Stay injury free!
Long-Term Running Goals: Personal: Great wife with four great kids. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 124.95 | 11.00 | 54.27 | 0.00 | 28.24 | 218.46 |
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Feeling the effects of being up till 3 am. Ughhhhhh. Dinner at friends house at 8 pm to 11 pm. Dance at ward till 1:00 am (and I can't dance). Friends at our house till 3:00 am. Lots of fun but I'm a morning person. So I wike up at 7:30 am and went for a run after walking the dog.
Av. Pace: 8:11 | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.80 | 0.00 | 6.20 | 0.00 | 0.00 | 8.00 |
|
My daughter returned from a semester in Argentina today! So nice to have her back!
TM run today. Av. pace 8:06. Not an easy run. I had a stomach thing on Saturday that spilled (literally) into Sunday. Followed the run with 30 min on the stationary bike. Not a great run but a good day nonetheless. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Still not feeling 100%. Did 6 miles at lunch on the TM. As usual this time of the year some dude that hasn't run or been to the gym since this time last year (New Year's resolution) wants to prove how fast he can run to the world. Each time I would increase the speed he would top it. I didn't bite and did my own thing. He was gone after a brief 2.5 miles, exhausted and frustrated that I was still running.
Av. Pace: 8:31
Planning on another 4 miles after work.
4 uneventful miles on the TM after work. Av pace: 8:15. Felt better than the noon run. | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
|
First 3 miles was slow (8:40 pace). Too slow. It was uncomfortable, awkward to run at that speed. Last 5 miles bounced the pace around between 7:53 and 7:30 pace, which was actually easier.
Total time: 1:04:12
Av pace: 8:02 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 6.50 | 10.50 |
|
Nice 6.5 mile run up City Creek Canyon. The weather was just right for two layers. Forgot my gloves in the dryer this morning so my hands froze for the first mile or so. I didn't track time or pace on this run on purpose and ran on feel but I was moving at a good clip for me.
Will probably do another 4 miles this evening on the TM after core workout.
PM - 4 miles on the TM. Av Pace: 7:56 | | Comments(8) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.22 | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 |
|
Run up City Creek Canyon during lunch with some friends I haven't seen in a while. We spent the whole run chatting away so no one paid much attention to pace. Enjoyable but cooold.
Av Pace: 8:22 | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 7.00 | 0.00 | 0.00 | 15.00 |
|
Sweet long run. First hour was a little slow going, trying to warmup. My shins were sore for whatever reason and I just felt stiff. It took an hour to work that out and then I just felt better and better the further I went. My last mile was at a 7:13 pace. Plenty in the tank at the end of the run.
Total time: 2:04:33
Av. pace: 8:18 | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 7.00 | 0.00 | 0.00 | 0.00 | 10.25 |
|
Boy, am I exhausted. After Saturday's long run I was feeling pretty good but my shins were still tender. Sunday my muscles where tight so I went for a 22 mile ride. Today I warmed up and debated if I should do a tempo. I was feeling fatigued and my muscles where still tight. I've been pushing the pace and adding miles all last week and showed some good progress. I felt like I was pressing my luck (injury wise) if I ran a tempo today. So did that stop me?
Warmup: 1.2 miles
Tempo at 7:11 average pace: 7 miles (50:17 total time - fluctuated between 7:20 and 6:58)
Cooldown: 2 miles
Prior to the run I rode the stationary bike for 10 minutes to get my body warmed up for my 100 pushups challenge. I've been following this training program that suppose to get you to do 100 consecutive pushups in just 6 weeks. Well, I'm on week 8 and still not there, but very close. 87.
Tomorrow recovery day. Whatever I do I will do very slowly. | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
TM run since the air is so gucky still! I kept it very slow. Forgot my headphones at home but I was lucky enough to run by a friend with common interests. So there we were, two guys talking about the intricacies of baking croissants and stolen while running on the TM.
Av pace: 8:48
Will probably run another 4 this evening at the gym.
4 easy miles on the TM after work. Av pace: 8:35 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 | 7.30 |
|
I couldn't stand another day on the TM so I headed out in the gucky air. Went up City Creek Canyon with a running group. To my suprise it was all blue skies once you got up to the guards gate. Absolutely gorgeous up there and warmer.
Av pace up: 8:37
Av pace down: 7:14
Evening - 30 min. stationary bike, pushups, core, pull ups, dips.
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 TM miles. Av. pace: 8:03 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Not much time today but managed to squeeze in a quick run. Av pace: 7:41 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
TM run while I watched the Saints/Cardinals game. Av pace: 8:38 | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.13 | 4.00 | 0.00 | 0.00 | 0.00 | 10.13 |
|
No work today, Woohoo!
I haven't done any speed work lately, alot of tempo but no speed. I was due for some Yasso 800s. Inspired by Vinh's half marathon I thought I would push the pace hard.
2 miles - warmup
0.5 miles at 6:31 pace, 2:30 recovery at 8:35 pace
0.5 miles at 6:27 pace, 2:30 recovery at 8:35 pace
0.5 miles at 6:23 pace, 2:30 recovery at 8:35
0.5 miles at 6:31...same 2:30 recovery
0.5 miles at 6:27...same recovery
0.5 miles at 6:23...same recovery (entering puke zone)
0.5 miles at 6:31...same recovery (exiting puke zone)
0.5 miles at 6:27
6.13 milesTotal time: 44:05 Av pace: 7: 11
2 miles cooldown at av. pace 8:20
Glad that's done.
| | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.22 | 7.22 |
|
I had meetings planned all day today and a noon run sounded impossible, that is until the weather cleared up. Managed to move things around sand get out for a run up City Creek Canyon. Moderate effort up and moderate to light effort down.
Time Up: 31:02 Av pace: 8:36
Time Down: 23:38 Av pace: 6:33
Ran into my old yoga instructor (she's not old...I haven't been to her class almost a year) on the run down. She's 8.5 months pregnant and if she didn't tell me she was pregnant I would of never guessed. She was Miss Utah in 2000 and is obviously genetically proned to always look slender. | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
|
Uneventful TM run at the gym. Time: 47:24 Av pace: 7:54
Will probably due another 4 in the evening after work.
4 TM miles in the evening. Av pace 8:17 | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No mileage today. Up at 4:45 am to fly out to Denver for the day on business. Return home at 7 pm. If I were tough like Vinh I would have gotten up a 3:30 am to run. Alas, I am not. | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run up City Creek Canyon with Jeri and Dick. Didn't time the run and just enjoyed the relaxed pace. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 10.00 | 0.00 | 0.00 | 15.00 |
|
Snowing outside so I ran on the TM. First five I gradually increased the pace to MP then held for the remainder of the run. Terribly boring. Sweated all over my TM and the adjacent TMs. Looking forward to everyone's race reports from Painter's.
Total Time: 2:02:35
Av pace: 8:10 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.07 | 0.00 | 0.00 | 8.07 |
|
Good run today. Warmed up the first two miles and then held the pace at 7:13 (TM). It felt effortless as if I could run at that speed forever. Was tempted to up the speed but didn't want to get into tempo speed (although 7:13 usually feels like a tempo effort). Wanted to do 10 today but ran out of time and had to run to the Jazz game. I had the suite tonight and had a bunch of clients showing up so after a quick shower, picked up my wife and off to the game.
total time: 60:00
Average Pace: 7:25 | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 7.22 | 10.22 |
|
Noon - Run up City Creek Canyon. Took an easy pace. Little bit of left hip pain on the way down. Total time: 1:04 Average Pace: 8:52. Will probably get a few more in after work.
PM - core workout and 3 miles on the TM. Av pace: 8:25. Left hip still tight. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.35 | 0.00 | 0.00 | 0.00 | 0.00 | 7.35 |
|
Run up City Creek Canyon. A little colder than I expected, no gloves, so froze my hands. Kept the effort at light up and light down. Ran down with Dick and on his instruction I made him push his pace. He got down to around a 7:30 pace down the mountain, which is pretty dang good for a 72 year old.
| | Comments(6) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
|
Total time: 48:52
Av pace: 7:52 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 10.00 | 0.00 | 0.00 | 12.00 |
|
Total time: 1:33:09
Av pace: 7:46 | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Catching up with my entries...
5 on the TM, 8:19 pace. Easy recovery run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 124.95 | 11.00 | 54.27 | 0.00 | 28.24 | 218.46 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|