| 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 | | 173.05 | 8.00 | 22.40 | 2.50 | 205.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| no run yesterday. wind was terrible. 8 miles this morning. 6 easy and 2 at 6:00 tempo pace. ave pace for the run was 7:15. may do a few tomorrow but with the race saturday i'll have more than enough miles for this week. | | Comments(1) |
| | Race: |
hurricane half marathon (13.05 Miles) 01:19:17, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.05 | 0.00 | 15.05 |
| woke up at 4:00 am to drive down to run the hurricane half. weather was great. time was 1:19:17. mile 1 6:01 2 5:46 too fast but felt ok 3 5:55 4 6:13 5 6:14 these miles 4-8 felt pretty smooth 6 6:16 7 6:24 8 6:11 9 5:19 big downhill just went with it. 10 5:57 11 6:18 12 6:40 let it slip here. probably cost me the overall win 13 5:46 i am real happy with the race. course pr for me by 5:43. mile twelve was tough and steve hooper was running strong and passed me and another guy twin the race. this race helps me feel good about my past training and optimistic about my future potential as i increase my mileage | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| couldn't sleep past about 7:00 this morning so i went over to the track for an easy 3 miles with some stretching in between. legs don't feel to bad but tomorrow i'll probably feel it more. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| woke up and was surprised to not feel any soreness. i guess the little shake out yesterday helped the recovery. todays run was an easy 5.5. i will probably just do easy runs this week and try to hit about 40-45 miles and then see how i feel about hitting it hard again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| slept in but still went out for an easy 8 miler. ave pace 7:30. felt pretty good all things considered. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the morning, 7:30 ave pace. | | Add Comment |
| | 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, finally got the easy pace run down in the low 7's(7:05 ave pace. it rained pretty good last night and it was a beautiful morning for a run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| yesterday after work i got dressed to run headed out the door and down the road but decided to bag it. i was hungry and my wifes homemade pizza was just coming out of the oven. i don't regret bagging run. today i went out in the afternoon and did an easy 13.0(my standard 8.0 with two laps of the 2.5 extension loop)1:50. pretty slow run but i was just trying to get the miles in and nothing else. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| a slow start to this weeks training. started getting a little head cold over the weekend. believe it or not this is my first cold or sickness since before the SGM in october last year. i feel very fortunate. i have been up early pouring cement the last 2 mornings so no run. i did finally get an 8 miler in after work today ave pace 7:30. not a bad run considering how i felt all day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 5.5 in the morning at 8:00 pace 8.0 after work. ave pace 7:15. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| didn't feel like running this morning but decided i would do 5.5. the 5.5 turned into 8.0 miles at about 8:00 minute pace. felt pretty good. just getting the mileage in as best i can. still fighting this head cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.25 | 0.00 | 8.00 |
| another 8 miles this morning. sure felt slow, still managed to hang with the 8 minute man. did a quarter mile pick up in middle of run. hopefully i can get a good run in tomorrow. tonight is the father and sons campout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| well i never made it out for a run on saturday. opted not to run sunday morning(today) either. hopefully the little break will help me kick this lingering cold and i'll be ready for some good solid training. i am trying to slowly increase my weekly mileage. i have never been sidelined by a running injury and don't want to overtrain right now. it is exciting to look ahead at the summer. there are some good opportunities for racing. last year was a good year for me and i feel that i am off to a good start this season. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 8 miles this morning at 7:30 pace. feeling better but lungs feel shallow. went out about 8:30 in the evening a and had a real good 5.5 mile run. felt good considering i ran this morning and ave pace was 7:00 ave. a really good start to 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 |
| 5.5 very slow miles this morning. got beat by the 8:00 guy. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| went to the track to do 800 repeats. first two were at 2:42, then on the third i found myself slipping into a jog on the second lap and ended up with a 2:46. i figured i was done and didn't want to do anymore, i just wasn't into it. regrouped and tried one more, ended up hitting 2:41 and it was tough. this was the first track stuff i have done in about 3 weeks. i felt pretty out of shape. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8.0 miles in the evening. weather was wonderful(cool and no wind). total time for run was 52:00(ave pace 6:30) first 4 miles was 25:40 and the first half is the easy half. i was happy that my pace didn't drop much on the way back home. probably the best workout i have had since the hurricane half. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8.0 easy miles at 10:00pm. weather has been nice and cool. ave pace 7:55 legs felt pretty good but didn't try to push it in the dark that soon after dinner. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 2.00 | 0.00 | 10.70 |
| two miles of tempo at the end of a 10.7 run. tempo mile 1 5:37 mile 2 5:21. happy with first mile because the first quarter was a good uphill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in Henderson in the morning. started slow but eventually passed the 8:00 guy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.50 | 4.50 |
| didn't have much time today because of my moms b-day in st george. did 10x400's at the track. First and last ones were 1:14. the rest of them bounced around between 1:11 and 1:13. rest time was a slow jog 200m except for a 400m jog between the first five and last five. times were a little faster than last year and rest time was a lot shorter so this is a good sign. racing flats felt nice and light but not much support. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Got up at 5:30 and got an 8 miler in 7:35 ave pace after work went to the track with wife and kids. i did another 2 miles at easy pace except for a few sprints with the kids. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| skipped my morning run. went out at about 10:00 pm and did 4 easy miles. i felt pretty much drained. i think i didn't drink enough to day or eat enough because i felt like i had no energy. honestly it felt like the last miles of a marathon. well see what tomorrow brings. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of easy running after work in the warm weather. 7:45 pace but it was not a very good run. legs feel dead, no energy. i'm guessing that my work is wearing me down a little. should still get some good miles tomorrow. planning a 5k tempo in the form of a race in the morning(if i feel up to it) i would like to run it to see where my fitness is compared to last year. | | Comments(1) |
| | Race: |
Northwestern Mutual Fun Run Cedar City (3.1 Miles) 00:17:34, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 3.10 | 0.00 | 13.70 |
| as part of todays miles i ran a 5k this morning. the last 2 years i have ran the same race and took 2nd overall. this year i broke through and won it. my time was 17:34, a 41 second improvement over last year. i had a good kick on the last bit of the race and i was able to pull away from Ken Carlson and another young guy. felt like i raced better than i have been feeling the last few days. sometimes you just never know what will happen when the throttle open up. ran 2 mile warm up before the race and ran the course again right after the race. went out in the afternoon for another 5.5 miles to finish off the week. i think i finally broke 50 miles in one week. 5k splits were as follows according to garmin GPS mile 1 6:03 mile 2 6:05 mile 3 5:07 last 382 ft :19 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 173.05 | 8.00 | 22.40 | 2.50 | 205.95 |
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