| 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 | | 150.86 | 0.00 | 54.99 | 0.75 | 25.63 | 232.23 |
|
| | 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 |
| Recovery run up City Creek Canyon. Knee continues to be sore. Probably just need new shoes. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Feeling very slugish. Increased pain under the left knee cap. Plan on just swimming or riding my bike tomorrow. | | Add Comment |
| | 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 |
|
Unplanned day off. My knee stills hurts a little but I much better today than yesterday. Will run tomorrow on a soft service and hopefully the situation will continue to improve. It is so hard to take a day off when you feel like you're improving.
My wife wants everyone to know her knee hurts too! Its not all about my knee!
So I spent the better part of the evening figuring out how to down loan a picture to my profile. What an idiot! | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 | 10.50 |
| Run up City Creek Canyon starting from the gym on 3rd south and state (Planet Fitness). I was a little winded the first couple of miles until I found a more manageable pace. My left knee gave me some problems on the way down, specially the steep sections. I changed shoes (from Brooks Adrenaline to Saucony Hurricane 7) with the hope it will relieve the knee pain. We'll see. Probably should have run less miles but it was such a perfect day for a run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Treadmill run. I could feel my knee but it was not creating too much discomfort. It looks like the worse of it is behind me. Build up to a 7:37 pace and it felt OK. It only seems harder to run on a treadmill...probably from the sheer boredom of running in place. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.50 | 0.00 | 0.00 | 0.00 | 0.00 | 17.50 |
|
I moved my long run to Monday. It was difficult to get a run in on Sunday due to house guests.
Tough run. Achieved my goal but feel that I will be paying for it this week. Left knee is a little sore. Not too sure why the run was as difficult as it was. Maybe because of the knee, or sleeping poorly lately, blisters on my foot, or maybe just a combination of all of these things.
Average pace: 7:56
Congratulations to all the bloggers that ran St George! Some very incredibly fast times...which inspires me to recommit to my training and get faster. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 6.00 | 0.00 | 0.00 | 7.50 |
| Run up City Creek Canyon with the usual crowd. Felt good and ended stronger than anticipated since I thought yesterdays long run would really slow me down. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Treadmill miles. Wanted to keep the pace honest. Legs a little tired still fron the long run on Monday. I plan to take Saturday off to have fresh legs on Sunday for the long run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
Trail run on the Bonneville Shoreline Trail. Didn't pay attention to pace, rather just wanted to enjoy the fall colors so it was definitely on the slow side. Felt strong through the very last mile and knee held up very well. It took about 1:30 to complete...slooooow. However, one of the most enjoyable runs of the season, a "rave" run.
I've average 11 miles a day for the past four days, more than what I'm accustomed to. Friday will be a relatively short run (6-8 miles). | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Treadmill miles once again. Solid run but kept it relatively slow. Will take Saturday off and do so cross training, probably swimming and weights. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Was suppose to do my long run today but...family matters took priority. Rode my bike with my wife for about 70 minutes. Easy and enjoyable ride = 4 easy miles. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 15.00 | 0.00 | 3.45 | 0.00 | 0.00 | 18.45 |
|
Long run in the afternoon. First mile was painful. It seemed like my body wanted nothing to do with it. However, after the first mile things got much easier. Felt strong pretty much throughout the whole run. Last mile I managed to increase the speed to a 7:20 mile without digging too deep.
Time: 2:24:31
Average Pace: 7:49.8
Definetly a break through run. Still feeling the rush... | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.30 | 0.00 | 4.50 | 0.00 | 0.00 | 7.80 |
| Run from Planet Fitness (300 S State St) to Liberty Park, 3 laps around the park, and back. Kept the pace easy to and from the park and picked up the pace for the three laps. I felt suprisingly good considering my long run was yesterday. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Low energy level today. Struggled through 8 miles. Treadmill miles (uuugh). | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 | 10.75 |
|
Thursday runs up City Creek Canyon have become my rave runs. Started today from the gym (Planet Fitness 300 S State SLC) and run through Memory Grove, up City Creek Canyon, to the top of the Water Treatment Center and back managed a solid pace throughout the run.
Got my new shoes yesterday and my knees thanked me for it. I could really let go on the down hill without my knees complaining.
1:19:00 - 7:21 pace | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
|
Easy run up City Creek Canyon. Didn't have anything for breakfast or lunch prior to the run (too busy). Really affected my energy level. I'm not planning to run tomorrow so I should have fresh legs for my long run on Sunday. Next week I plan to drop the mileage by about a third. After 3 weeks of pushing myself in both speed and total miles I figure its time to do some recovering and absorb the gains attained. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 7.80 | 0.00 | 0.00 | 7.80 |
|
Ran what felt like easy to moderate effort run on David Blvd. in Bountiful but ended up being a little quicker marathon pace run for me. PM run.
7:26 pace | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 14.12 | 0.00 | 0.00 | 14.12 |
|
Ideally you shouldn't be running a marathon pace for 14 miles when you are in the base building phase of your training cycle. But it sure did feel good to let loose a little and push the pace. I managed a sub 7:00 mile the last mile, which felt really good...once I caught my breath.
total time: 1:47:32
average pace: 7:37
Run from the gym (Planet Fitness) to Liberty Park, multiple laps - I loose count and have to rely on my Garmin, and back to the gym. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
I was a little more sore and tired than anticipated from yesterday's MP 14 miler. Right achilles just a little sore along with the left knee.
Took it very easy today with a slow jog up City Creek Canyon with Jeff and Doug. Will keep mileage low this week and use this as a recovery week before I jump into the next training cycle. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.41 | 0.00 | 0.00 | 0.75 | 0.00 | 9.16 |
|
Today was one of those runs that you don't go out with the plan of running so far or running hard but end doing so anyway. I hope I don't pay for this mistake on my long run. I wanted to get some strindes in (8 x 150approx) and told my self to run well within my ability. I found that by the end of the run I had gone two miles further than the original plan and pushed much harder. A rookie mistake. I really need to stick to the game plan.
Otherwise it was a nice run in Liberty Park. | | Comments(6) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran with Becky up City Creek Canyon. It always good to run with a sub 3:00 marathoner. She gave me some good advice to adjusting my training during the winter months. Another perfect fall day. Kept it easy. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
|
Easy miles up City Creek Canyon. Got a chance to run a good portion of the uphill with Michael from FRB. First FRB I've actually met in person, which was nice.
I pushed the down hill some, averaging 6:05 to 6:20 mile splits (noted- these are DOWNHILL splits) but did not over exert myself.
This concludes the RECOVERY week. Looking foward to the long run on the weekend (20 miler). | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
I'm recording the long run as easy miles because of the pace. However, it was anything but easy. I took an out an back route heading south on 400 East/Orchard Dr from 400 North in Salt Lake City. The 8.5 miles out where relaxed and easy. The wind was to my back and it was mostly down hill. The turn around was a the Tesoro gas station on Beck St. in Salt Lake City. The return was 8.5 miles of uphill with stiff winds which eventually drained my tank. What was suppose to be a 20 miler ended up being a very tough 17 miler. As I have read on many other blogs referring to bad long runs, this is a "use as experience" long run. Still have a big training week ahead of me so I need to rest and recover as much as possible prior to my Monday run.
Time: 2:17:40
Pace: 8:06 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| Run from the gym to Liberty (3 loops) and back. I purposefuly didn't watch my watch during the run so that I would run by feel and make it a true recovery run so I have no idea what my pace was but my legs feel much better now than it did before the run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 | 11.00 |
|
Run from the gym to City Creeek Canyon, to the Bonneville Shoreline trail, up past the Water Treatment Plant and back. Gorgeous day. Pushed on the up and took it easy on the down. Feel a little more beat up then usual. I'll do an easy 8 tomorrow.
Total time 1:28
Pace: 8:00/mile | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.12 | 0.00 | 4.13 | 8.25 |
| Ran tempo for 4 miles up City Creek Canyon. First two miles with Becky, who is supposedly tappering for New York Marathon and the following two I just constantly tried to pass the runners in front of me. The pace down was at a moderate effort. Another beautiful fall day. I'm sure going to miss these fall runs during winter. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 150.86 | 0.00 | 54.99 | 0.75 | 25.63 | 232.23 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|