| Location: Cedar City, Member Since: May 02, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K 15:38.5 (USG 09)
10k 32:59 (USG 07)
15K 51:25 (dixie tuneup 1991)
half 1:15:45.9 (Bryce 09)
marathon 3:01:29 (SGM 2011) Short-Term Running Goals: train smarter and race faster. continue to PR. Personal: Married with 6 children. Accountant and General Building Contractor. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 123.10 | 2.50 | 17.50 | 4.00 | 147.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| 8 miles after work and scouts. haven't ran much lately so i wanted to get some tempo in to keep the legs moving good. first 2 miles just warming up at about 7 minute pace. next mile and a half at 5:52 pace. then easy for .25. then next mile in 5:43 and then just kind of coasted in to finish the run in 54:10 for a ave pace of 6:47 on the garmin. legs felt strong and fresh as i would expect with all the rest i have been getting. will try to go about 10-12 on saturday morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 easy miles around Taylorsville in the morning. watched the jazz beat the spurs last night. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| went out this morning for a nice 8 mile run. run felt very good. easy effort. glad to see the pace down around 7:00 pace time for run was 56:30. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| got up early and did 5 easy miles. no watch but i'm guessing about 8:00 pace. temps were cool, 26 F'. it is supposed to rain or snow tonight. i would like to get 3 solid weeks of 30 plus miles including some good tempos before hurricane half. with my busy work schedule i will probably have to do alot of morning runs in the dark. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.25 | 0.00 | 8.00 |
| got up early again and got an 8 miler in before the snow fell. total time was 56:40. nice comfortable easy pace except for a short .25 mile tempo just to get the legs turning. i am well on my way to a good week of training. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| didn't feel like going out this morning sleep was more appealing. i did get out after work. did a track workout in windy cedar. half mile warm up then started doing 800m repeats with a 400 recovery jog in between. started an 800 every 5 minutes on the first 5 repeats and then took about a 5minute break to get ready for some more. i did 3 more repeats then called it good enough. to do more would have been counterproductive. all of the repeats 2:46 or better as follows from memory 1 2:45 2 2:44 3 2:44 4 2:45 5 2:43 6 2:43 7 2:44 8 2:41 tried to push, form was gone and i was done. i am very pleased with the workout. it wasn't fun but they never are and i usually don't do these workouts unless i feel physically and mentally ready. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles after a 12 hour, long, hard day at work. i should count work as cross training. it sure feels like it some days | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.50 | 0.00 | 0.00 | 10.50 |
| 10.5 miles in 75:00, a good run. picked up the pace for few miles and pushed up the hill section. a great start to the week. looking to hit 35+ miles with another good speed/tempo type workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| was supposed to go out this morning but when the alarn went off you couldn't have got me out of bed for anything but a $1000 of concrete waiting for me on the job site. i slept in and ran after work in the hellish wind. was just happy to get the miles and keep it under 8:00 pace(barely) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 in the morning in a wind storm. wasn't fun but at least i got out of bed and got the miles in. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.75 | 0.00 | 5.75 |
| it was a nice cool morning in cedar (27F)but hardly any wind. started out on my normal 5.5 but decided to do the ridge road extension. this gave me a really good hard push up the north side of ridge road and then some down hill practice coming down the other side to my house. planning some speed tempo stuff tomorrow sometime. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| went over to the track for a speed work out. wanted to do 4X1600 repeats with a 400 jog in between. was shooting for 5:40 or better. mile 1 5:38 mile 2 5:39 mile 3 5:35 i was surprised at how well i held this one. mile 4 5:33 was feeling it a little on this last one and just tried to hold it together on the first 1200 and bring it home strong. 4 repeats was just the right amount. overall a very good quality workout. i probably could have used a better warmup but i was in a hurry. total miles was 7.0 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| got up early and went for an easy 5.5 wore my saucony shoes. i don't like them but on really easy runs i will wear then. they just don't seem to have arch support or padding even from day one when they were new. i really like my wave nervana 3. i have 2 pair and they just seem to keep going and hold up well. well i hit and exceeded my weekly goal of 35+. i will try to keep about the same mileage next week(35-40). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 5.00 | 0.00 | 13.85 |
| early morning 13.85 mile run. ran rrom my house up cedar canyon about 7 miles, ave pace 7:45. turned around and hit 5 miles of tempo then cooled down to my house for a total of 13.85 miles. heading up the canyon i was facing a stiff breeze so i was happy with the pace and it felt easy. the five miles of tempo felt pretty good. i think there was still a little breeze blowing me down the canyon but i could also feel a breeze on my face part of the time to and when i got to the end of the tempo and slowed down the air was pretty calm. tempo miles were as follows. mile 1 5:39 mile 2 5:37 mile 3 5:44 mile 4 5:41 mile 5 5:41 my time at 13.1 miles was 1:30:50. a good solid run to start the week. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| woke up early this morning and my body was telling me to give it another half day rest,so i did. i ran 5.5 after work. just an easy run but i was surprised that i felt so good. ended up running a sub 7:00 ave pace. no soreness from yesterday, surprisingly. looking forward to a great week but i may have to hold back so i don't overdo it and get too many miles too fast. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles in the morning. yesterday i wasn't able to make it out but i didn't feel much like it anyway. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| up early for 8 easy miles 7:30 ave pace. felt better than yesterdays run | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| up early for an easy 5.5. thought about 8 miles but time was short and i have surpassed my goal of 40 for the week. next run, sunday morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 5.00 | 0.00 | 10.50 |
| 10.5 morning run. wanted to get some good tempo stuff in the workout. 2 mile warmup in the sub 7:00, then into the tempo, 6:05, 5:59, this next mile is good uphill climb so i slowed but effort was same. discovered that my watch was messed up so i didn't get a split but it was a mile at about 6:45 pace. i reset my watch and started back into tempo , 5:30 slight down grade most of this mile, 5:49 to finish up mile 5. felt really good to get the leg turnover going. no run yesterday but i did work about 20 hours in a 28hour time period. set trusses on my sisters house and got the roof sheeting and facia all on. a very productive weekend. if i can get this house completed then i can start running more on sat. instead of sundays. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy in the morning. last night while climbing stairs i noticed a little knot of soreness in my left hamstring. didn't notice during the run but did notice in sometimes at work. i'll watch it and avoid any fast running till later in the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles in the hot windy weather. thats what i get for skipping the morning run in favor of going to work earlier than usual. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 123.10 | 2.50 | 17.50 | 4.00 | 147.10 |
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