| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.70 | 5.50 | 4.75 | 9.25 | 179.20 |
|
| Summons Miles: 47.25 | Defyance2 Miles: 36.20 | Brooks Lauch Miles: 46.50 | Paramounts Miles: 0.50 | Saucony Racers Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 very nice weather. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
|
8.2 didn't have a watch, just looked at clock before and after and guessed.
Took the dog out and ran in the cross hollow hills area on dirt roads and trails.
| |
| | 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 ish in 38:15 | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 9.0 total felt pretty lethargic this morning but still managed a decent "little" track workout.
3 X 1k on the track. 3:14, 3:17, 3:20
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles out in the cross hollow hills dirt. Had a real nice run. Lots of up/down rollers and a few steep sections that make for a good work out. |
| Brooks Lauch Miles: 11.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 nice easy run in the cooler temps. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy after lunch | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| 8.0 total. Track workout with Stewmyster. 1 X 1600m 5:21 2 X 800m 2:35, 2:37 4 X 400m 1:11, 1:12, 1:14, 1:10 Overall pretty pleased with the work out. I just need to work on getting quicker leg turnover. which means doing more shorter faster workouts like this.
|
| Paramounts Miles: 0.50 | Brooks Lauch Miles: 7.50 |
| | Comments(2) |
| | 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. No time or motivation to go for more. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Planned on getting a longish run in but just didn't happen with all else that was going on. I guess a bit of a rest week. I'll take it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles out in the cross hollow hills. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 after the snow stopped. I felt a little sick after Monday's run and just haven't quite felt the same since. Today's run was slow even though I should be feeling quite rested. hopefully I can finish off the week on a good note.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 9 total down in Las Vegas area. Hit a 4 mile tempo 23:05--5:49, 5:40, 5:42, 5:54 first and last miles were quite flat. The last mile had 3 90degree corners and a 180 so I was pretty happy with things overall.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.25 | 0.00 | 6.00 |
| 6 total. threw in a quarter at about 5:00MP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.75 | 10.50 |
| 10.5 total. 1200 meter in 3:50 to get the legs going. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 easy. Went further than I had planned. No watch. No hurry. Just lost track of time. A beautiful morning for a run or anything else. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 3.00 | 8.75 |
|
8.75 total. Track workout with Garrett.
1600m 5:16
2 X 800m 2:29, 2:32
4 X 400m 1:07, 1:09, 1:07, 1:08
Pleased with how the body responded. I saw substantial improvement from 2 weeks ago. We definitely helped push/pull each other along.(mostly Garrett was pulling me)
|
| Saucony Racers Miles: 4.00 | Brooks Lauch Miles: 4.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4.0 in the evening, nice little run in the dark. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy. I expected to feel tight and a little sore today(It usually hits me 2 days after a hard workout) but I actually felt quite good. My planned 5.5 turned into 8.5. I ran at lunch time so it was warm but nothing I can't handle. I took a cold bath and after the initial few minutes of pain it was very nice. Mileage is creeping up this week. What ever I run tomorrow will be a bonus. Finished my last College class this morning. I guess I have officially earned my Master of Accountancy. It took almost a year to the day and it has been a very rewarding journey. Now I just need to find a job.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.50 | 10.50 |
|
10.5 got out fairly early this morning, crossed paths with Garrett and ran with him for several miles. It is definitely nice to run with someone else. The miles and time pass very fast. Ended at the track with 800m in 2:28 just to get the legs turning over for a few minutes. Total running time this morning was 80 minutes. I am estimating that the total run mileage was 10.5
|
| Brooks Lauch Miles: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 5.50 | 0.50 | 0.00 | 14.25 |
| 8.75 in the AM very slow and easy except for 800M in 2:29 5.5 in the PM felt quite good and ran faster than usual(36:46)
|
| Defyance2 Miles: 5.50 | Summons Miles: 8.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 in the AM slow and easy. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.70 | 5.50 | 4.75 | 9.25 | 179.20 |
|
| Summons Miles: 47.25 | Defyance2 Miles: 36.20 | Brooks Lauch Miles: 46.50 | Paramounts Miles: 0.50 | Saucony Racers Miles: 4.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|