| 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 | | 1096.28 | 104.20 | 138.65 | 18.12 | 1357.25 |
|
| | 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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 mile loop. ave right around 7:00 did get a couple of miles down in the mid 6's |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 4.00 | 0.00 | 0.00 | 10.50 |
| 10.5 in the afternoon. it was so windy this morning that i waited hoping the wind would die down. it did a little but not much. totaltime 1:18:00 started out with a 7:00 mile then 6:23,6:12,6:09. then a 7:19uphill, then 6:46 and 7:12. this mile was starting to head right into the wind and rain. my last 3.5 miles were at about 9 minute pace right into the wind and rain, i was cold and ready to be done. it was a good run to have behind me. i haven't hit this many miles in one week since pre SGM back in september. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| we got pounded with 8 inches of snow overnight. i got my excercise shoveling last night and this morning. there are a few older neigbors on my street and since the snow pretty much kills my work day i go to work shoveling snow. a four wheeler with a plow is on my wish list for sure. after shoveling snow i pulled my four year old son around on a sled. i figured it was 1 mile of jogging around the highschool track and school grounds pulling him. at noon it was 40 F' so i went for a jog down to the college where i knew all of the sidewalks would be cleared. i noticed that the SUU track was clear so i ran 4 miles on it and then ran back home. i didn't have a watch but i figure it was about 7 miles. i was glad to find that they are keeping the SUU track clear, now i have a place to go for some speed or tempo workouts even if there is lots of snow on the ground. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8.0 loop backwards,about 7:30 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| didn't feel like a longer run today so i went over to the track(across from my house), one mile warmup, 1 mile in 5:33, then a mile cool down. the plan is for tomorrow to be a harder tempo session, time and weather permitting. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 2 miles warm up on track, 3 mile tempo on the track in 18:00, 3 mile cool down on the streets of cedar. i don't mind tempos and i believe they really help me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| didn't run yester day(didn't want to log too many miles)i did a little jogging in place on a minnie tramp Today i went out midday on my 10.5 run mile1 7:03 6.13 6.25 6.22 7.12 6.42 6.16 6.53 7.09 7.08 3.01 last .5 total time for 10.5 was 1:10:29. felt good about the effort even on the uphill miles. overall good run. ran a half mile around the block to cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| got too late and too cold so only 2 miles today but it was enough for me. |
| | 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, kept wanting to pick it up, but weather permitting i'll do some tempo stuff tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 0.00 | 4.50 |
| 12 meter warm up then 3x1600m at 6:00 tempo with 400m jog in between. temp was 19' when i started and 18' when i finished up at 4:20 pm it was pretty cold and took a while to even break into a sweat. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| another cold day, i ran over to the dealership to pick up my truck after having it serviced. won't get any more miles in today. | |
| | 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 work with a few strides mixed in feeling good and strong and ready to tomorrow. don't know quite what to expect with the course at painters but i'll ask for some pre race pointers in the morning. |
| | Race: |
painter's half marathon (12.95 Miles) 01:22:42, Place overall: 19, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| ran the painters half marathon. i felt like i had a good race overall. i wanted to run an even paced race as much as possible. splits were as follows. 1 6:13 2 6:22 3 6:05 4 6:17 5 6:26 6 6:09 7 6:20 8 6:33 9 6:28 10 6:20 11 6:59 had to battle through a side ache on this mile 12 6:32 12.93 5:53 only regret is that i didn't push it harder the last few miles. when i crossed the finish i was hardly breathing. after reading Dave Holts race report and how exhausted he was at the end i figure i just don't have a high enough pain threshold. congrats to all the bloggers on their races. i was talking to the SGM race directer at the race, he is a family friend. i pointed out all the blue and explained that it was the fast running bloggers racing team as well as the SG running club. there was definately a good showing at the race. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 easy miles around my neighborhood. very little soreness after the half. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| this has turned in to a rest from running week. i have been working as much as i can when it is not snowing. hope to get a good week end run of some sort. |
| | 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 at about 7:15 pace. pretty nice weather for running in cedar. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 8.00 |
| went out for about an hour. ran out in little valley and up to the old airport. ran some trails. wow the weather sure is different in st george. i am taking a little break from much running until weather gets better and even then my work schedule will probably be insane so i'll see what happens. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| first 5 miles at 6:30 ave pace then coasted in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 8 miles slow then 1600 on the track in 5:45. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| with quarter mile of speed play |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| ran my 8 mile loop. decided to do a little time trial. it was a great run for me. mile1 6:26 mile2 5.50 mile3 5.57 mile4 5.55 mile5 6:40 mile6 6:58 potty stop during mile 7 next recorded full mile-6:40 last .6 mile in 3:23 total time for run was 50:10(6:20 ave pace) and better than my previous best on this run by 55 sec. a good confidence builder. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 5 miles total including 3X1600 at the track. 1 5:40 2 5:42 3 5:36 jogged a 400 between each one. felt really good, like i could do atleast one more before really feeling spent. |
| | 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 AM |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8.0 in the afternoon, ave pace 7:17. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 1.00 | 2.00 |
| didn't feel like a run, but went to the track to do some 800 repeats. did one in 2:42 and one in 2:39 and then called it a day. |
| | 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 7:40 pace. i planned to run down in st george yesterday but didn't get to with all the working, shopping and family get togethers. i decided to go for a sunday morning run. woke up with a knot in my right hammy. it can't be from running most likely from bending over too much yesterday tying rebar in footings. i'll watch the hammy and make sure i don't overdo it. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 1.00 | 10.50 |
| 10.5 down in st george. had to pour cement early thurs morning. it was a good run after 2 days of not running. mixed the run up a little. Ave pace was 7:10. fastest mile was 5:20, a couple in the 6:25-6:45 range. i ran about 4 tenths of a mile up formaster and pushed it. my whole body was burning after cranking up that beast of a hill. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| got the cement poured and all went well. got back home in time for a 5.5 mile easy run before supper and babysitting while my wife goes out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles up in provo along university ave. felt pretty stiff and lethargic.finally managed to catch and pass the 8:00 minute guy after 7 miles of running. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| finally got a run in at 9:00 pm. 5 miles easy. i need to find a way to get more miles but work and everything else is keeping me very busy and i am not a fan of the early morning run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.50 | 5.75 |
| ran at 10:00 pm. took a different turn from my usual 5.5 and it ended up being 5.75 with a brutal uphill that i ran fast and it about killed me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| early in the morning to shake out the legs. i am sore but not from running. back to back days of pouring and finishing concrete is quite a workout. |
| | Race: |
spectrum 10K (6.2 Miles) 35:24:00, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 6.20 | 0.00 | 6.50 |
| drove down to st george for the spectrum 10k. i wanted to run faster than last year and keep every mile under 6:00 so it was an overall good day for me. now that i am in an older man division i was able to place and even take first. mile 1 5:07 mile 2 5:46 mile 3 5:31 mile 4 5:57 mile 5 5:58 mile 6 5:54 .2 1:08 i was about 1:30 faster than last year. legs and lungs felt strong. weather was great. garman gps had the course at 6.19 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| snowed in cedar city yesterday and still snowing a bit this morning. probably won't get a run in today. had a little soreness in the quads and calfs yesterday morning but today there was no noticeable soreness. i'll ease back into about 20 - 30 miles this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| went out after work for an easy 8 miles. felt pretty good the first half before the legs started feeling fatigued. ave pace was about 8:00 but the first 2 were closer to 7:00 pace. a good start to the week for me. |
| | 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 at 10:00 pm. would have rather been sleeping. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at 10:00pm. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| went to st george to work and spend the night and work all day sat. went out to run at about 8:30 pm.didn't feel like going, felt horrible the whole run. turned around after 2 miles and went back to my parents. i felt worse at the end of four miles than i did after mylast marathon. i thought maybe i was getting sick but didn't feel sick. all i could think about was eating so i figured that my body didn't have the energy for a run. i will be working sun up til sun down tomorrow so no more runs this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| finally had time to run and was excited to get out for a run. the 5 day break was nice. ran 8 miles(4 at 6:15 pace and just coasted slow on the others. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy late at night. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 sunday morning (1:23)just a nice easy run. temp was 29F when i started and didn't warm up much. found a $20 on the ground so that was nice. it was a good run considering my training as of late. | |
| | 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. |
| | 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. | |
| | 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. |
| | 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. |
| | 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. | |
| | 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. | |
| | 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 |
| | 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. |
| | 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) |
| | 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. | |
| | 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. |
| | 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 |
| | 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). |
| | 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. | |
| | 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. | |
| | 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. |
| | 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 | |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. | |
| | 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 | |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. | |
| | 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. | |
| | 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. |
| | 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. | |
| | 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. | |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. |
| | 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. | |
| | 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
| last week was just barely my highest mileage week ever. had a good 5k race on saturday. woke up sunday morning at about 6:15am and felt so good i considered going on a run but didn't. going in to this week my goals are 1. get two quality hard/fast workouts in, 2. hit 50+ miles this week. no run this morning, had a monday morning hang over i guess. ran after work at 6:00pm. did 7 total miles. did 3x.35mile hill repeat and then ran down the other side at 10k pace for .45. the uphill is pure torture. legs burning, arms burning, lungs burning, and the pace is only 7:00-7:30. i guess the hill is pretty steep. glad to have the workout in the bank. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 5.5 miles this morning pretty slow, no watch didn't really want to know how slow or fast. 8.0 miles after work, it was warm but breezy. felt pretty good. ran easy but ended up with about a 7:00 ave pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 8.00 | 0.00 | 0.00 | 12.50 |
| didn't get a run in at all yesterday. just some good hard work all day and a nice dinner at in and out burger. was feeling a little beat up all day so not running was probably good. woke up this morning and told my wife she could go out for a run cause i didn't feel like it. i ended up going out at lunch time for an awesome run. air was cool and clean from all the rain yesterday. i wanted to do a tempo/time trial run to test my fitness compared to last year and last time i ran it. i ran my 8 mile loop which is actually 7.95. i ran it in 48:59 minutes. last year on june 6 i ran this same run in 52:00 prior to summer games. late last year i ran it around 51:00 so to run a 49:00 is a good improvement. i felt pretty good. the uphill coming back home didn't seem to bother me as much as it used to. hopefully i can get in a good track session later this week as well as some good easy pace miles. 4 more easy miles in the late evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| didn't get a run in yesterday. long day at work and then took my wife out. today i went out in the early evening. 3 mile warm up, then 800's on the track. had it in mind to go for 10 of them but i ended up doing 8 and called it good. times were as follows: 1 2:39 2 2:39 3 2:38 4 2:39 5 2:38 changed out of my flats and into trainers so a little extra rest 6 2:38 7 2:40 started feeling it 8 2:38 had to really work for this last one. trainers are heavy feeling after running in flats. rest time between repeats was a 400 jog and i tried to start an 800 every 5minutes so it was about 2:20rest on most of them. didn't hit 50 miles this week. but considering that i had 3 rest days counting sunda, ran 3 hard workouts, and still hit 45 miles i feel like it was a very productive week. i am expecting good things next week at USG races. i beleive that my training and fitness is better than last year. hopefully the times will be better. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 3 in the morning. 2.5 late in the evening |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 after work to and from my sons soccer game. this week has been pretty bad for getting good runs in. my body has felt trashed and my work is very busy. body seemed to be feeling better on todays run. have felt like i have been on the verge of injury so this will be a pretty light week other than races this weekend. |
| | Race: |
Utah Summer Games 10K (6.2 Miles) 00:33:19, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.20 | 0.00 | 7.20 |
| my time was not as good as last year. but all things considered it was a good race. i wish that i had the guts to run faster because at the end i always seem to have a good kick and the tank isn't empty when i cross the finish line. splits as follows: mile 1 5:08 right where i wanted it to be. running right behind ken carlson mile 2 5:13 mile 3 5:29 starting to fade mile 4 5:31 more of the same mile 5 5:37 ken is still right a head of me as well as another kid. i figure i can pick them off before the finish. mile 6 5:25 finished strong. didn't feel my greatest today but i had fun competing and just glad to be running as fast as i am right now. 5K to look forward to tomorrow. | |
| | Race: |
Utah Summer Games 5k (3.1 Miles) 00:16:06, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.10 | 0.00 | 4.10 |
| my legs were a little stiff with slight soreness in the quads and calf. at the start there must have been 30 runners that were ahead of me for the first mile. my splits were mile 1 5:08 mile 2 5:20 mile 3 5:14 total time 16:06, garmin said 3.09 miles bested last years time of 16:25 fun weekend of racing now back to some consistant training. | |
| | 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 in the morning with some stretching along the way. legs are a little sore but legs don't really feel very tired. it is good to have some new soreness instead of the usual aches and pains. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 5.5 easy in morning 2.0 easy in evening at about 11:00 pm | |
| | 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 evening. man was it hot in cedar. 7:15 ave pace. i have been slacking this week on my running but i am making up for it with my work. it is great to be busy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| went out at 10:00 pm. i didn't feel like running but i know i need to get out and put some miles in. i hit the wall at 6 miles. overall it was a terrible run. felt like the last 10 of a bad marathon. i am not sick but i just didn't have any energy. (ave pace was about 8:30) i might need to take a break or something. I used to never run if i didn't feel like it. maybe i should start doing that again. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy late at night, felt pretty crappy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles late at night. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles late at night. finally a run that i can be excited about. this is the first run in the last 2 weeks that my legs and body actually responded. maybe my legs are finally coming back a little bit. it usually takes my body 1 day to recover for every 1 racing or hard mile. i guess with the summer games races and the hard workout preparing for USG i can't expect much more much sooner. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.5 easy miles. not feeling to great about my running right now. | |
| | 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 8.0 late in the evening both were pretty good runs. |
| | 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 95 degrees heat |
| | Race: |
Blanding Utah 4th of July 5K (3.13 Miles) 00:17:31, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
| fun race. won it for the 3rd year in a row but there is not much competition. mile 1 5:52 mile 2 5:44 mile 3 5:20 course starts and finishes in same spot, first half up hills and second half mostly down. bettered last years time by 19 seconds. i think i could run it faster if i had anyone around to push me. 2nd place kid was about 1:30 behind me. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in the morning. just took it easy and ran all over blanding just checking out the town. not sore from the race. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the 100 degree heat. | |
| | 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 get up early and get a good long run in but it didn't happen. ran 5.5 late at night. there is always tomorrow morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8.0 miles after work. took some water and GU with me. also ran with a watch ave pace 7:15. lately i haven't been taking a watch all the time. i usually know i am running really slow and would rather not know exactly how slow. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in the morning. ran up cedar canyon past Milts steak house. ran five miles of tempo coming back down, 5:59, 5:49, 5:51, 5:57, 5:59. going up the canyon it is always tough to run faster than 8:00 pace. time at 13.1 was 136:45. the down hill is a good prep for bryce. took 3 GU's on the run. stomach took it really well. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 easy miles in the morning. no watch didn't care about pace. 4 more miles in the evening at the track with the family. |
| | 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 at about 7:30 pace. nice cool evening and even got some light rain. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 after work in the humid heat. felt kind of tired. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles in the morning just to get the legs moving a little. |
| | Race: |
bryce canyon half marathon (13.11 Miles) 01:17:27, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.11 | 0.00 | 13.11 |
| drove over to the bryce canyon half marathon. ran it on about 2.5 hours of sleep. weather was great. Splits as follows: mile 1 6:01 mile 2 6:01 mile 3 5:23 mile 4 5:28 mile 5 5:41 mile 6 5:40 mile 7 5:46 mile 8 6:07 mile 9 6:18 mile 10 6:03 mile 11 6:10 mile 12 6:18 mile 13 5:54 .11 mile .31 Total time 1:17:27 This is a new PR for me by 1:12 over last years time on the same course. i felt like i ran a good race. going into it i felt like i needed to keep my splits a little more even. i struggled at mile 9 but fought through it better than last year. i should have took gu more often and earlier but stomach felt too unsettled. i took very little hydration during the race and only a half a gu at mile 7. i drank like crazy after the race. picked up my medal early and hurried back to the family reunion in pinevalley. Glad a went and ran the race. to be honest i didn't think i had a PR performance in me so i surprised my self. | |
| | 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 this morning. legs are alittle sore but didn't take long to get them moving good. |
| | 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 in the morning. |
| | Race: |
Enterprise 10K (6.13 Miles) 34:05:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.14 | 0.00 | 6.64 |
| Ran the Enterprise 10K with several other members of extended family. I had been sick the day before with a stomach/intestinal bug that has been going around. i ate only a light supper and nothing else the day before the race. i felt pretty good race morning. i felt like i ran a pretty good race all considered, but i struggled the last 1-2 miles. legs just went weak. ran about 20+ seconds slower than last year but they started the race a little farther back than last year but it is still a short 10K. official time was 34:05, i had trouble stopping my watch but i am pretty sure they were at least 5 seconds fast on the official time. spits as follows last year mile 1 4:58 5:09 mile 2 5:21 5:25 mile 3 5:34 5:29 mile 4 5:47 5:43 mile 5 5:41 5:42 mile 6 5:59 5:48 .14 :49 .08 :26 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 8 easy mile in the morning. lingering tightness in calfs but no real soreness. feeling pretty good. don't feel to banged up considering all the race miles this past week. 7.5 miles in the late afternoon in Enterprise. Boy was it hot, glad that i took my hydration pack with me. |
| | 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 late evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 8 miles in the morning. 8 miles after work. wore a watch this time, pace was 7:20ave. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| spent all day yesterday at Lagoon. Today we went to Raft River Idaho for a family reunion. finally got a run in before dinner. 6.0 miles some of it on dirt roads. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 1.00 | 0.00 | 15.50 |
| 8 miles in the morning, one of the miles in 5:45pace 7.5 miles in the late afternoon. some of it was on grass. we were staying on a sod farm. the loop around the grass yard at the farm house was just over a half mile, so i ran it several times then hit the pavement for a few more. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in cedar city when i got home. it is nice to be back home. hammies are a little tight. i am guessing that it is from a 50 yard dash that we did on grass yesterday. | |
| | 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 in the morning. was supposed to go long yesterday but work got in the way. felt pretty trashed this morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles this morning. didn't wear watch but was probably about 8 minute miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles down in st george. actually finished the run after midnight. ran from little valley to flood street theatres and back. after working all day this run was surprisingly good but by the end i was pretty tired. i slept pretty good afterword. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 2.00 | 0.00 | 13.50 |
| 3 mile warmup and then 2 mile tempo on the track in 11:45. half mile cool down. felt stronger with each lap. need to do more of this to get the legs moving. 8 more miles after work, felt pretty good. ran 7:15 ave pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| I really needed to get a long run in this weekend(ox was in the mire. i got up early today and ran a few miles around town before heading up cedar canyon. hit 6 decent marathon pace miles coming back down(+or-6:30 pace). i wasn't feeling to great when i started up the canyon, didn't feel to great at the top and felt about the same when i finished. a good run to have out of the way. total time 2:12 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 2.00 | 0.00 | 5.50 |
| 5.5 total in the morning, included a 2mile tempo run on the track 11:37 felt pretty good and relaxed at this pace. no run yesterday. wanted to but just wasn't able to fit it in. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 after work. horrible run as far as energy levels go. probably 9:00 pace. can't figure out why other than i work too much. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 6.00 | 0.00 | 20.00 |
| this past week was not a good mileage week but with all my work and stuff i can't complain. got up early today for a long run. ran 7 miles around town then headede up cedar canyon about 6 miles. tried to keep my splits at or below 8:00 pace but ended up being a minute or so behind at the top of the canyon. running up that canyon is a pretty good climb. ran 6 faster tempo miles back down into town. tempo splits: 1 6:00 2 5:47 3 6:00 4 5:52 5 5:56 6 6:00 coasted back to my house but kept going to add another .5 to make it a good solid 20 miler solo run. i am very pleased with this run. felt like i could have kept going. the lower mileage this past week probably helped my legs feel fresher for this run. total time for this run was 2:30:26 with my busy schedule my main focus is going to be on getting a good solid longer workout in each week plus another solid tempo style run each week. if i can do other runs they will be easy and an added bonus. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| 1 mile warmup, then ran 5k on the track as a tempo, then 1 mile cool down. legs felt tired but i still kept at my target pace of 6:00 or better. total 5K time was 18:31. temps were hot and had a little wind to deal with so over all it was a good work out. |
| | 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 at about 10:30 pm. felt pretty good other than some stomach issues. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| only had time for a short workout. went over to the track, 1 mile warm up, then ran a 5k on the track in 18:08, and 1 mile cool down. it was warm and windy again. splits were as follows: 1 5:47 2 5:54 3 5:49 last 200M :38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.00 | 13.75 |
| went to the demolition derby and mini car races at the Iron county fair last night. it is pretty entertaining. my brother Ty took second in the mini car race. we got back home ater 11:00pm. i watched the recorded olympic marathon until about 1:00AM marathon times were pretty amazing considering the heat and humidity. slept in til 7:30 am then got up to go on a long run, although i really didn'nt feel like it. after about 100M i was ready to turn around and go back home, but i didn't. ran up cedar canyon 7 miles and just beat the 8:00 guy up the canyon. i didn't want to run as fast as usual back down so i settled into a comfortable pace. the next 6 miles were as follows: 1 6:12 2 6:09 3 6:06 took 2 GU during the run. they don't cause issues. 4 6:16 5 6:20 6 6:18 total time for 13:75miles was 141:21 Ave 7:22pace it was starting to get warm. thankgoodness for the backpack hydration system. i don't mind taking it on these longer runs, i usually take--Cell phone, money, TP,Gu,water) |
| | 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 work. just enough to get the blood pumping a little. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran the first 5 miles and then i hit a wall. total time 1hr. body just feels tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 really easy miles tonight. still feel tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.10 | 0.00 | 8.60 |
| my wife is out of town this weekend. i am watching the 5 kids. i knew it would be hard to get a long run in but i wanted to do something. finally in the evening i took our 1 year old in the stroller over to the highschool track. this way i can leave the stroller and still keep an eye on her. i warmed up and then ran a 2 mile tempo in 11:57 had a long break(potty break) then went back for a 3.1 mile tempo in the track in 18:32. (17:53 at the 3 mile) i felt really good, got stronger with each lap it seemed. i really don't mind these tempos on the track. it is flat, splits are easy to check,and i don't need to use my garmin cooled down 1 mile. total workout was 8.6. i will try to get some thing long in my work out monday morning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles this morning. started in "slow gear" and stayed there. hope to get a track workout in this evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 5.00 | 14.00 |
| i post poned last nights track workout. an hour long track workout in the dark didn't seem prudent. went to the track this morning. did a mile warmup and then started into a 10x800m workout. temps were in the mid 40's, perfect. 1 2:39 2 2:40 3 2:40 4 2:42 5 2:42 6 2:39 had to shut it down bigtime on the last straight away, i was runing too fast. 7 2:40 8 2:42 9 2:40 still feeling good, knew that i could open it up a little on the last one. 10 2:35 this was a really good work out for me. took a 5 minute rest between the 5th and 6th. on all the others i jogged a lap. rest time was usually 2:30-3:30. finished off the workout by doing 5.5 miles out on the road. based on this workout i feel that i am in better shape than last year at this time. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in the morning felt pretty good but didn't push the pace at all. didn't even take watch. |
| | 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. very comfortabel 7:30 pace |
| | 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 in the morning |
| | Race: |
The Trails Half Marathon (13.1 Miles) 01:18:54, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
| the trails half marathon. 1 5:56 2 6:06 3 5:51 4 6:09 5 5:57 6 6:07 7 6:28 8 6:05 9 6:05 10 6:24 1:01:12 11 5:43 12 5:44 13 5:59 1:18:39 .08 :15 total time 1:18:54 overall a good race for me. my legs felt tired the first half. effort didn't seem to match up with my mile times. really felt strong the last 3 miles ran the last 3+ miles in 17:42 and finished strong. not a PR but it is my fastest half other than bryce canyon. | |
| | 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 in the morning. calfs are just a little stiff but felt pretty good and had a nice run. |
| | 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 in the morning. |
| | 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 after work. ave pace 7:20. body feels a little tired from pouring cement and shoveling dirt all day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| today was supposed be be a 20 miler but i started getting sick on wednesday. did 5.5 this morning and it took me 50 minutes. went out in the late evening to try another 5.5 but just couldn't do it and came back home after .5 mile. i hope this stuff goes away soon. didn't have the kind of week training that i was planning on but the sooner i can get healthy the sooner i can get things back on track. hopefully i can still get a good long run in sometime this week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| poured concrete 6:00am so had to run after work. did 8.0 miles. started out running well and feeling decent but after about 6 miles i was overcome with the need to cough my lungs up. i slowed down to a managable pace. overall ave pace 7:30. only had 25 miles last week, but looking at last year i only had 31 for the same week and i wasn't sick. looking to get some decent runs in this week and to get healthy and stay healthy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 misereable miles in the late evening. no energy. it was hard to imagine running a marathon or anything hard in a few weeks. it can only get better from here, Right? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| No run yesterday but i did get to work for 16 hours. Ran 10 miles tonight and finished up at about 11:30pm. weather was cool and rainy but i didn't mind. finally feels like my legs and lungs are starting to come back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles after work about 5:00pm. started feeling pretty good towards the end of the run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.08 | 5.00 | 0.00 | 0.00 | 20.08 |
| did last weeks planned 20 miler today. the plan was to run for 2:30 and try to fit 20 miles into that time slot without pushing hard. mission accomplished. i felt about as good at 20 miles as i did at 5miles. i started out with a 9:00 minute mile and then bounced around between 7:20 and 7:45 for the next 11 miles before moving to the sub 7 range for 5 of the last 8 miles. fastest mile was 6:33 and last mile was 6:47. this was a good run for me to give me a little confidence going into SGM. felt strong to the end. Gu really makes a difference. took a gu before i started and one at 6,12 and 17 miles. early in the run i thought for sure i was going to have stomach issues but never had a problem. i guess breakfast and dinner at carls Jr the day before is not a problem. now to focus on some shorter tempo stuff and lots of rest and i think i will be ready to go. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 easy mile in the morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy in the morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
| 3 in morning including a mile on the track in 5:43. felt very strong. |
| | Race: |
Santa Clara Swiss Days 5K (3.12 Miles) 00:17:16, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.12 | 6.12 |
| I ended up spending last night in SG at my parents so i decided to get up and run the Swiss days 5k. i knew there would be some good competition there but didn't really know what to expect from myself but figured i would find out. Dave Smith and i were warming up together east of the start line. we almost missed the start. needless to say i was good and warmed up because were almost at race pace trying to get there. mile 1 5:37 Dave was just ahead of me. mike schramm was running with me mile 2 5:30 mike quickly move up to Dave. i hung back a little just keep up my pace. mile 3 5:34 kept my distance until about .35 to go, then i started to close the gap and i was feeling good. with .25 to go i remember thinking 400M to go " i can put the hammer down" i moved past Dave and then mike and never looked back. i sensed that they didn't have much left cause they didn't challenge me. this race seemed to go by so fast and i felt so strong the whole race. i am glad that i ran it. it was just what the body and mind needed. looking forward to SGM. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles in the morning |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles this morning. yesterdays 14 hr work day left its mark. the run helped to loosen up the body. don't feel too great this afternoon. worried i might be coming down with something. i will try to get plenty of rest. |
| | 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 work. with some tempo mixed in. just trying to get some of the lead worked out of the legs. | |
| | Race: |
St George Marathon (26.2 Miles) 03:03:57, Place overall: 128 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| what more can i say than has already been said by other bloggers. it was a Personal Best for me by 7 seconds over last year. i ran a 1:30:30 the first half which was slower than goal pace. figured the second half would be faster but i had some side ache issues from 20-24 miles and slowed way down. finished strong. changed into dry clothes and went home. all things considered, i was pretty satisfied and looking forward to another race of some kind. I had three brothers that ran and finished well considering their very limited training. congrats to all. calfs are sore but that is about it. worked up on a roof all day monday and felt pretty much like every other day. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| i have been going out in the mornings this week to run with our dog. just a mile or two here or there. total of about 6 miles. after monday legs were not sore anymore. my plan is to just run when i wan't to or can and mix it up enough to maintain overall fitnes so i can run any race decent up to a half marathon. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy this morning. it was 31F out but it didn't feel that bad. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| just thought i would check in on the blog. i have been running a little here and there when i feel like it. definately running less than last year at this time. don't know how many miles and don't really care right now. it has been a pretty rewarding year and now just trying to enjoy a little rest and rejuvination. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| MY RUNNING HAS BEEN PRETTY LAZY LATELY. I AM STILL TRYING TO GET 2-3 RUNS IN PER WEEK BUT MY BODY REALLY WANTING TO DO MUCH. I FEEL LIKE I AM STILL GETTING OVER SOME NAGGING PROBLEMS THAT NEED TO GO AWAY BEFORE I CAN HIT THINGS TO HARD. IT SEEMS THAT MANY OTHER BLOGGERS ARE HAVING THEIR OWN LITTLE TRAINING SNAGS. PERSONALLY I THINK THAT THE BODY JUST JUST NEEDS A BREAK FROM THE POUNDING ONCE IN A WHILE. I WOULD STILL LIKE TO RUN PAINTERS BUT NO SWEAT IF I DECIDE NOT TO. MERRY CHRISTMAS. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| snowed about 12inches in cedar city. i was thinking "there goes any chance of some good running". At about 9pm it was in the low 20's and i got this idea to go running. i put on my insulated boots, sweat pants, and sweat shirt and actually had a good run in the snow. my feet stayed warm and i didn't have to worry about traffic. didn't really feel that cold either. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball in the morning |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball in the morning |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 in the late afternoon when it was a nice warm 36 degrees. nice run, body is feeling pretty good. longest run since SGM. 85:00 minutes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| basketball in the morning. snowed like crazy in the evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 easy miles around the neighborhood.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles before heading to church. It has been hard to get out and run much. snow and quality running don't mix. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| slept in and then went out for 10.5. total time was 78:00. ran the first 4+ miles at 7:00 pace then slower up some hills but same effort. weather was pretty warm i had to take my long sleeves off and head gear and was still too warm. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 0.00 | 1.25 |
| 1.25 with the kids at the track. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 2.00 | 0.00 | 7.25 |
|
played b-ball for 2 hours at the church. pretty good work out. PM-- 7.25--Ran in the Little valley SG area near parents home. did 2x1mile tempos as part of the run (5:51, 5:38) felt pretty good today. body felt strong and running on all cylinders. nice run to end the year.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1096.28 | 104.20 | 138.65 | 18.12 | 1357.25 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|