| 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 | | 72.80 | 12.50 | 8.10 | 0.00 | 93.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| my standard fiddlers loop 10 miler with a little extension to add some distance. it was dark and cold and then at about half way it started snowing and blowing right in my face. it was miserable and i was ready to be done. it was a long slow road back to my house. the snow was sticking to the bottoms of my shoes so it felt like i was running in high heels. i had to keep kicking the snow off. total run time was 95 minutes. after this run i realize why i haven't run much during the winter time. we'll see how things go over the next few months. just glad to get another run in. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| mile warmup and then 5k on the track. 1 mile cool down. mile 1 5:55 mile 2 6:00 mile 3 5:58 200 m :37 total time 18:30 felt good to get some tempo miles in. i think this is a good work out for me right now. i don't want to do much "speed" stuff right now. hopefully i can stretch some of thes tempos out to oven more miles or multiple repeats. | | 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 mile loop easy run. ave pace 7:00. | | 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 easy really easy in the pm about 8:00 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day 5 and still no workout. been working lots and it is cold. i am breaking pretty much all of the top 10 training mistakes(sasha's) and using pretty much all of the top 10 excuses. i guess i am not very addicted to running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 miles at about 10:00 pm. temp was about 17 degrees. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| ran my 8 mile loop plus extension in middle. ran in afternoon so temps were pretty nice(shorts, longsleeve,gloves no hat but could have used one) total time for run was 1:15:40. legs felt very good but that is to be expected considering my very low mileage as of late. anniversary number 12 today. went to IHOP for breakfast. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| mile 1 6:21 mile 2 6:01 mile 3 6:05 mile 4 6:07 mile 5 6:40 garmin started screw up on my splits on the last 3 miles. last three miles total time was 19:49 and total time for run was 51:05. this is the same as my personal best on this run. about four weeks ago i ran it in 51:20. i find it interesting that i can still have such a good workout but yet my mileage is so low and has been for well over 2 months. i feel like i am finding out that i can run low mileage for at least 2 to 3 months and still maintain a high fitness level. fitness for a marathon?(no) but half marathons or less i feel like my fitness is still at a pretty high level. my goal is to make each run count and not worry about mileage right now. after all my next marathon isn't until next fall. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| went to las vegas this morning. not for the bowl game. we had a family Christmas party. the weather was very nice and went down prepared for a run. after a three hour drive i didn't really feel like a run but i knew i would regret it if i didn't. my garmin batteries died at 9 miles into the run so i don't know exactly how far i went but it was at least 12. first 8 were a little slower than 7:00 pace then at 8 i picked it up to around 6:15-6:30 pace and finished the run this way. felt quite energetic on the run and had plenty of energy. overall the body feels great. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 8 mile loop in the morning. temps in the mid to hi 30's and i was hot the whole time. first mile was 7:34, next 3 were sub 6:50, next three ave about 7:15 just running a comfortable pace. on the last mile i decided to try to catch the 7:00 guy. first 3rd of the last mile is uphill then levels before a slight downhill to my house. last mile was 6:12. happy with the run. happy that i got a good start for the week. i will probably beable to get a few extra miles in over the next two weeks. i won't be at work as much and there will be a lot of junk food around. quite often i will decide to go for a run rather than eat the junk. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| went for a run down in st george in the afternoon. it snowed in cedar last night 3-4 inches so i wanted to take advantage of another chance to run in the south country. you st. george people suffer through the hot summers but winter is nice. my summers in cedar are great for running. merry christmas. | | 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 miles. no watch, just getting my 20 for the week. snowing a little in cedar today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.50 | 0.00 | 0.00 | 10.50 |
| 10.5 mile run at lunch time. good strong run for me. total time 1:12:02 mile splits 1 6:54 2 7.00 3 6.39 4 6.51 5 8.11 6 6.49 7 5.50 8 6.38 9 6.56 10 7.16 .5 2.52 goal for run was to beat the 7 minute guy. i hadtime to spare. i felt it was a quality run. had some uphill,downhill,faster pace and some slower pace stuff and i felt really good on the run. a good way to end the year. Happy New Year to all. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.80 | 12.50 | 8.10 | 0.00 | 93.40 |
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