| 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 | | 1140.48 | 79.70 | 106.25 | 9.75 | 1336.18 |
|
| Summons Miles: 402.95 | Defyance2 Miles: 240.90 | Paramounts Miles: 6.00 | Brooks Lauch Miles: 437.78 | Saucony Racers Miles: 32.70 | Summon 3 Miles: 158.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 easy miles, felt sluggish and the pavement just felt extra hard this time out. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
B-BALL--deep chest pain. Must have done some rib damage last time I played but I am not sure what it was.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog. very slow and easy. Chest pain is getting better but still hurts to take a deep breath, cough, sneeze etc. | |
|
| | 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 afternoon miles with the dog. Threw in a few surges, felt pretty good. Also played B-Ball this 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 with the dog in the evening darkness. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 2.00 | 0.00 | 8.50 |
|
8.5with the dog. Hit a 2 mile stretch at 6:00pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| tough game of B-ball |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
|
5.5 with the dog. Too much studying for school and not enough running.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7.0 with the dog. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| b-ball and then 1 mile back home. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog. Felt great and picked up the pace a little. Must have been the bon jovi that I was listening to on my wife's Ipod. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| pretty intense b-ball game. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog. Still not feeling too motivated to run much. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| b-ball game |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9.0+or- with the dog. It was a good run because I felt good. It was a bad run because I started getting excited about training more and racing more and I am not so sure that I really want to do that now or anytime soon. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog. I have been both busy and sick lately. not much running and not much desire. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6+ with the dog. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2.0 just cause | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.00 | 0.00 | 8.75 |
| 8.5 total. Threw in 3 miles of uptempo(18:30). The heat was a killer at 65 F' | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog. Wore my "low miles" brooks launch. Not sure I like them much. I am getting used to running on my old comfortable worn out shoes. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 in the pm | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.00 | 0.00 | 8.75 |
| 8.75 total. 3.0 uptempo miles on CT in 17:52 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
|
4.25 10:30pm with the dog after the wind and the storms.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles midday | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
5 miles at a brisker than usual pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| 8.5 total. 3.0 mile tempo on CT 17:30. getting a little faster and stronger. | |
|
| | 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 miles. CT water tank loop. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 cut it short to eat dinner with family. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| 8.75 midday(nice run)
1.0 at track with my kids
|
| Defyance2 Miles: 8.75 | Paramounts Miles: 1.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
|
1.0 with my daughter.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
|
10 total miles. Threw in a 3 mile tempo on the canyon trail(17:03). Happy with the progress, had a small head wind in the canyon portion of the trail and then a side/tail wind the rest of the way. Didn't mean for the mileage to get this high this week, but I will take what ever the ol' body will give me.
|
| Brooks Lauch Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
9.0 CT water tank loop extended. Slow and easy.
Added another 1.0 with my daughter at the track.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 2.00 | 0.00 | 7.90 |
| 7.9 total. 2 X RRHmile 1-6:21 2- 6:19 The first third of the mile is nasty uphill, second third is downhill, and the last third is pretty flat. don't know if I have the guts to do this very often but I would like to work some of it into my running diet and do more than just 2 repeats or make them a little longer.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. To class and back. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 took advantage of a small break in the weather and went out with the dog. Threw in a couple of up tempo bursts here and there. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
|
7.5 total. The weather didn't cooperate until late in the afternoon, so I headed out with the idea of doing my usual CT tempo. I figured there would be water under the main street bridge, and there was so the usual route was a no go. I decided to run up the CT from the little league fields at 200N. 1.5 miles up (9:11) 1st mile 6:07, 1/2 mile 3:04 Took a 45sec breather(I needed it) then back down.
1.5 miles down (8:22) 1st mile 5:38, 1/2 mile 2:44 Overall pretty pleased with how it went. Mileage keeps creeping a little higher but I feel pretty good thanks to running most of my miles at a very easy pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 in about 63:00. Felt pretty good for a Monday. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.50 | 0.00 | 3.00 |
| 3.0 hit the track with some of my children. Ran a lap in 1:20 and 2X200 in :36 & :35. I need to start getting a little speed back in the legs. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 4.00 | 0.00 | 10.25 |
| 10.25 did 3 X .5 mile as I ran up the CT. 1-2:35 2-2:44 3-2:44 then ran a 2.5 tempo down the CT in 15:00
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 late Saturday night. End of semester papers and assignments are leaving me short on time. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 total. took the dog out for a while, dropped her back home and continued the run. |
| Defyance2 Miles: 6.00 | Summons Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 late afternoon a little sluggish but pushed on to get "time on feet". | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 leisurely miles. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 3.50 | 0.00 | 8.75 |
|
8.75 in St George with a 3.5 mile tempo around schmutz hill area. mile 1 5:49 mile 2 5:59 mile 3 5:46 .5 in 2:50 for a total time of 20:24
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 CT water tank loop. Felt pretty good for a Monday. No watch but probably sub 8:00 pace. | |
|
| | 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 with the dog. Energy levels were pretty low today. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 in street clothes. Ran home from class so I could run a mile with my daughter. She did awesome (8:06) and easily qualified for the presidential fitness award. she was 2nd in her class behind another girl. I was really surprised at how many kids these days can't run half a lap before stopping and walking. I guess video games and eating twinkies just don't do much for fitness. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.50 | 0.00 | 10.25 |
| 10.25 CT. I have to admit that running just isn't as easy as it used to be, especially when I need to do a faster work out. I was dreading the CT tempo etc. today. Ended up doing 3 X half miles up the canyon trail starting down by the soccer fields and ending up near the bridge up the canyon. Every other half miles between the markers. Kind of windy today.
1st - 2:43, 2nd - 2:45, 3rd - 2:46 decent effort, now what should I do? 3 Mile tempo down the trail (17:03) much better than last time I attempted this workout. Last time I only managed 2.5 tempo miles at 6minute pace. I think I am getting a little stronger.
Overall very pleased with the workout but it is hard on the body for sure.
|
| Brooks Lauch Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 took the car to the shop this morning and then ran home the long way. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 First annual "Winter in Springtime" 10+ miler. Old man winter is back. | |
|
| | 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. | |
|
| | 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.
| |
|
| | 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 | |
|
| | 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
|
| | 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 |
|
| | 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. |
| | 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 | |
| |
| | 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 |
| |
| | 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. | |
|
| | 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. |
| | 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. | |
| |
| | 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.
| |
|
| | 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.
|
| | 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 |
| | 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. |
| | 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. | |
| |
| | 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 |
|
| | 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. | |
|
| | 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.
| |
|
| | 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 |
|
| | 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 |
|
| | 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. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
|
9.0 -- 4 mile tempo with Garrett. (22:39) 5:37, 5:41, 5:47, 5:34
The strange thing is that one of the slower miles(5:41) was on the main down hill section.
| |
|
| | 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 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. (2 with my wife and 5 on my own) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
3.0 time for 3 before work.
5.0 before bed. Not feeling to much like running these days.
|
| Defyance2 Miles: 5.00 | Summons Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 managed a short run after work. Work and training just aren't working out very well lately. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| 7.5 4 mile tempo with Garrett (21:58) 5:34, 5:31, 5:24, 5:29 Training had not been great this past week so I didn't know how the body would respond. As it turned I ran about 10 seconds per mile faster than last weeks tempo.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 before supper. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 11.5 in the morning. 4.75 in the evening.
|
| Defyance2 Miles: 4.75 | Brooks Lauch Miles: 11.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 2.5 with my wife 3.0 on my own.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12 mountain miles. Spent last night at girls camp in Stout canyon. I got up and ran to the top of the canyon to highway 14 then back down. felt good and made pretty good time up and down the canyon. Took a swim in the pond after. It felt very good. Hopefully I didn't over do it on the run. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 miles before bed. I think I caught a summer cold and I just don't feel good. | |
| |
| | Race: |
Utah Summer Games 10K (6.2 Miles) 00:33:51, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.20 | 0.00 | 8.00 |
| Splits: 5:10, 5:17, 5:33, 5:38, 5:42, 5:19 & .22 in 1:07(5:26 ave)
Miles 4 and 5 I fell of pace but considering the head wind at this point in the race I am not too surprised. Happy to run faster than last year.
| |
| |
| | Race: |
Utah Summer Games 5K (3.1 Miles) 00:16:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
| Spits: 5:07, 5:20, 5:31 & final .1 in :20
Tail wind today, legs were not really sore, but they seemed to act up a little during the race. All in all a good racing weekend.
|
| Summons Miles: 1.50 | Saucony Racers Miles: 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 5.5 AM 6.75 PM Post race soreness is pretty much non-existent. Strange, because USG usually leaves me sore. Not sure what to think. Did I not run hard enough? Was my head cold a bigger factor than I thought? Legs are a little tired though and the head cold is starting to loosen its hold. Hopefully I can have a decent week of training.
|
| Defyance2 Miles: 5.50 | Summons Miles: 6.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 in the afternoon. After running late last night I didn't feel much like running this morning so I opted to run in the heat. Ran out behind walmart on the dirt trails. Constant up and down and the legs didn't like it but I survived.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 before bed. Body is tired from work. | |
|
| | Race: |
Utah Summer Games 800M, 5000MK 00:02:23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 3.10 | 0.50 | 8.00 |
| Utah Summer Games: 800M 2:23.00 Utah Summer Games 5000M 19:38.00 A warm and windy day. My body just felt really hammered mainly from work(tearing shingles off of a roof 12+ hrs a day for the past 2 days). Both times were definitely slower than my conditioning right now.
|
| Summons Miles: 4.40 | Saucony Racers Miles: 3.60 |
|
| | Race: |
Utah Summer Games 1500M (0.925 Miles) 00:04:53, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 0.00 | 2.00 |
| Utah Summer Games 1500M 4:53
Went out hard for about 2 laps to stay out in front of Garrett and try to cut through the wind for him. After that, I kind of coasted for a lap and then tried to pick it back up for the last lap. Legs actually felt pretty decent today compared to yesterday but still tired.
|
| Saucony Racers Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
| 16.7 with Garrett and Steve Winslow. Ran down to New Harmony. Nice run, great company. Forgot to restart my watch after a water stop so just turned it off. No worries, the other guys had watches and all I really cared about was how far rather than pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scout camp near Kolob. Hiked about 15 miles. We had 3 scouts get separated from the main group so I spent about 3 hours hiking around at a pretty good pace trying to locate them. We determined that they had to be on their way back to the cars, that was the only thing that made sense. We were right, they were there waiting for the rest of us. A good workout but I won't count the mileage. My upper calves are a little tight, probably from walking in sand all day. Hopefully I can get a few decent runs in later this week, but for the most part I am counting this week as a recovery.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 3 easy in the AM 5 before supper. It was hot and I pushed the pace a little.
|
| Summons Miles: 5.00 | Brooks Lauch Miles: 3.00 |
| |
| | Race: |
Blanding 4th of July 5k (3.1 Miles) 00:17:44, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
|
5k race at 6:30 am. Acually had a little competition this year(highschool kid from California). He hung within striking distance most of the race and then pulled up along side me with about a mile to go. I could tell he was hurting so I bided my time and then with about 1/4 mile to go I took off and he dropped pretty bad over that distance. Time was 17:44. I think that my best on this course is about 10-15 seconds faster. Won a $60 gift card to the grocery store.
|
| Saucony Racers Miles: 8.00 |
|
| | 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 Blanding. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 up hill miles in Blanding running up towards Blue Mt. | |
|
| | 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 before dinner. Pretty tired. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 6.20 | 0.00 | 15.40 |
| 15.4 Total in the morning with Garrett. We ran up the canyon and did a tempo on the USG 10K course. My watch died halfway through but I think I ran about 35:30. Didn't feel great but still ran well. It is so much easier to do these workouts with someone else. Thanks Garrett...
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 before bed. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 before dinner. Haven't felt like running this week. Legs are in a coma or something. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| 9.0 total. Cedar High track, workout with Garrett. I was not feeling very up for a track workout but it ended up being a good workout and probably just what I needed. I would have been hard to even attempt this workout today by myself. Thanks Garrett....
3 X 1600m 5:36, 5:24, 5:17
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.0 easy before dinner. Work is making it hard to feel like going for a run. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 2.00 | 0.00 | 0.00 | 14.50 |
| 14.5 First Annual C-Trail half marathon (and then some). Just me and my dog.
Just couldn't make myself go running this morning so at about 3:30 pm after swimming with the family, I went out for a run. I hated the thought of going on one of my usual loops so I decided to head over to the C-trail-head. Next thing I knew I was running up the side of the mountain. It was hot, trail was steep, but I made it to the top. Luckily I took a 16oz bottle of water. I never thought that I could run my dog into the ground or run her to death but I just about did. She finally gave out about a mile from the trailhead on the way down and about 2.5 miles from the house. I couldn't get her to move at all. I tied her to a tree and headed home with the realization that I was going to have to bring water back up to her and possibly carry her off the mountain. She was able to walk most of the way down to the truck. She can barely walk now. I guess the steepness was just too much for here. Needless to say I got a pretty good workout by the time it was all over. It was actually a very enjoyable run. I will definitely do it again but I will leave the dog home next time.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 before bed. Legs are just trashed. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 before dinner. It was hot. I stopped for a drink twice along the way. When I got home I drank 32oz of water and I still only weighed 163lbs. The combo of work and running is putting my weight lower than it has been in recent memory.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 with my wife. Legs are starting to get some life back finally. | |
|
| | Race: |
24th of July Enterprise 10k (6.2 Miles) 00:35:39, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 6.20 | 0.00 | 10.00 |
|
Enterprise 10K. New course was very flat and honest. I felt decent. Never really felt like I was running a race it felt more like a tempo run. Effort was there but I was just content to run and have fun. I knew that Dave, Clyde and Glenn would be the top 3.
I actually really liked the new course. My time was not great but I felt like it was a very solid performance for me. Splits: 5:25, 5:44, 5:59, 5:59, 6:03, 5:44, :45
mileage was pretty low this week but I just felt like I needed to back off a bit. If running is not fun them why do it. I did go on a 30+ mile bike ride with my brothers. They were on their fancy road bikes and me on my Mt. bike with slick tires. I just tried to keep up and it ended up being a very good workout for me.
|
| Saucony Racers Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| 6.0 in the morning in St. George 8.75 in the evening in Cedar City. Just couldn't resist the cool temps and rainy weather so I went out for another really nice run.
|
| Defyance2 Miles: 8.75 | Brooks Lauch Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.50 | 0.00 | 0.00 | 10.50 |
| 10.5 in the late evening. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 up in Bountiful | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 in the cool, rainy, evening weather. Nice longish run to end a decent week of training. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 with my wife. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5.0 this morning. Body does not want to run right now. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 this morning. Really slacking this week. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 "JUNK" | |
| |
| | 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 AM. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Some with my wife, some alone and some pushing my daughter in the stroller. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5.0 AM 2.0 PM
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in the AM. Ran around westview with Steve Winslow. Very nice run at about 8:00 ave pace and I was pretty tired at the end. Unfortunately I had to tear shingles off of a two story house all day and tonight I am pretty much hammered.
|
| Brooks Lauch Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles- lower back is still giving my major problems. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2.0 lower back feeling a little better. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 18.1 Had a really nice run with Steve. Ran down to the New Harmony gas station. My back never really bothered me. Hopefully I can get some decent runs in during this week and stay healthy. |
| Brooks Lauch Miles: 18.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2.0 Escorted my wife to Gold's gym because it was dark then ran home. Pretty stiff, some from the long run but mostly from work. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7.0 total. Went to the track and ran 2 x 3200m. Goal pace was 6:00 but it was too dark to see my watch so I just started it and ran by feel. On the second one I was able to see my watch better.
1st 11:39, 2nd 11:39 Felt O.K. and the times were better than expected.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 AM | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.25 | 0.00 | 0.00 | 0.00 | 22.25 |
| 22.25AM Ran 3.1 loop from my house then stopped for a potty break and shoe change. Then ran out the the south interchange stop light to meet up with Steve. We ran around Westview, airport rd., then up 300 west and over to the providence center to Steve's house. I ran from there back to my house. I stopped by the lake on the hill but decided that not to take a swim. I was tired and figured that I would be too stiff after a swim to make it running back home. Plus swimming alone after a 21 mile run didn't seem like the smartest of things. Soaked in a cold bath when I got home. Iced my stiff knee and achilles. Felt pretty strong most of the run. Glad to have another one in the bank and a big thanks to Steve for sharing the mile with me(and for the GU)
|
| Brooks Lauch Miles: 22.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 in the AM | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
|
3.25 in the AM. Wanted to try to do about 10 with some tempo mixed in, but about 3 miles at 10min pace and a sore knee and I threw in the towel. I figure it is better to save what is left of my body for a long run on Monday. 3.1 at 10:00pm. Best that I have felt all week. Knee is bugging a little, iced it afterwards.
|
| Summons Miles: 3.10 | Brooks Lauch Miles: 3.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
| 20.1 AM. Ran down to New Harmony gas station with Steve. I didn't feel super but good enough to have a good workout. Dropped the pace down to 7:00 and below the last few miles. My total running time was around 2:37:00
|
| Brooks Lauch Miles: 20.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 3.00 | 0.00 | 0.00 | 5.75 |
| 5.75 before supper. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 3 with wife. Thought about going long but just couldn't face it.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 before early morning meetings. A little spring in my step for a change. Another long run should fix that. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.88 | 7.00 | 0.00 | 0.00 | 20.88 |
|
20.88 the dreaded solo long run. Waited until about 6:40am then headed out. Ran a few miles around town, took a potty break, and then headed up the canyon 1mile above the start of USG 10K. (11.5 miles at the turnaround) Ran 7 miles down in 6:25-6:30 range and then coasted home. 1st 10 miles-- 76:15 2nd 10 miles-- 68:15 20 miles @ 2:24:30 then ran into my wife and jogged pretty slow the rest of the way. Good solid run and I was pretty worked over by the end. Took a cold bath with a little ice and seem to be recovering well. Not sure what to expect in the 1/2 this weekend but I don't plan to run it very hard. I feel like my long preparation has been better than ever this year even though my overall mileage has suffered.
|
| Brooks Lauch Miles: 20.88 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7.0 miles before supper. 2 X 3200 at the track. 11:53, 11:52. Felt decent considering Monday's long workout.
| |
|
| | Race: |
Cedar Canyon Half Marathon (13.1 Miles) 01:18:54, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 13.10 | 0.00 | 15.00 |
| Ran the Cedar Canyon Half today (1:18:54). Just wanted to run solid and try to hold close to a 6:00 pace. Last 3 miles the legs were pretty hammered. I felt like I was holding back much of the race but the downhill eventually takes its toll. Happy overall with the race. I feel like my body and legs were already a bit tired from workouts earlier in the week. I will try to rest and recover but keep the mileage about the same(30mpw). No more long runs.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 before bed. Just enough to get the blood moving. Soreness is pretty much gone but legs are tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles before bed. Legs are coming around. I have my pre marathon head cold so I think things are right on schedule. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 easy in the morning. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.50 | 0.00 | 0.00 | 8.00 |
| 8.5 total miles. Body feels pretty strong right now even with the little head cold. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 in the evening. Not much training to be doing these days. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 in the AM. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.00 | 0.00 | 2.50 |
| 2.5 in the AM. Did a mile in 5:49. Pace felt hard. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
|
2.5 in the AM. Then beat the crap out of my body at work.
| |
|
| | Race: |
St. George Marathon (26.2 Miles) 03:01:29 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Toast, Banana, Powerade for breakfast, then took the bus to the start with my brother and sister and their spouses. I loved the warmer temps at the start it made for a much more comfortable wait and race start. My training has been as minimal or less that in previous years. I have done very little speed or tempo stuff lately but I did manage to get some really decent long runs in. The goal as usual was to shoot for sub 3:00hr or a PR. 1st 13 miles 7.04-6.53-6.50-6.39-7.01-6.34-6.37-7.35-7.09-6.54-7.04-7.19-6.43 (1:30:28) 2nd 13 miles 6.43-6.25-6.33-6.48-6.51-7.19-7.01-6.42-7.11-6.51-6.56-7.12-6.59 (3:00:07) Last .22 :22 Total time of (3:01:29) I ran the second half faster.
First half was a little slower than last year bu the big difference was that I kept hitting good splits til the end. I remember thinking at mile 2 that my legs already felt tired and with about 10 miles to go I was wondering how I was going to finish strong. Just took it a mile at a time. The whole second half it felt like I was threatening a stomach cramp(been a big problem in the past) but was able to focus on breathing etc to stave it off. Never touched any GU this year, just gatorade and water at most aid stations. Had to stop and go pee at mile 2 and somewhere around mile 10 so I was getting plenty of fluids. The heat was really a moot issue. Nice cloud cover most of the way. I ran a PR and I think I figured out a few things for future reference. Had a lot of fun and look forward to next year.
Soreness is pretty minimal. I was more sore after my Half Marathon 2 weeks ago. Congrats to everyone, especially my 2 brothers, Sister, Sister in law and brother in law. They all finished on a day when there were a lot of DNF's. Once again my brother Ben ran with only like a 120 miles of total training this year. He said he could have went 10 more miles past the finish. I think that he needs to do ultras. He could probably run all day at 10:00 pace.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Put in a 12 hour day working on Cedar Mt. I honestly can't tell that I even ran a marathon. Legs felt fine today but haven't tried to run yet. |
| | 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. 34 degrees, snowy and wet but nice to get out. Body feels pretty good. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 in the morning with the dog. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 in the morning with the dog. | |
|
| | 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 | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 in LV | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 loop | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 hill loop | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 with the dog in the snow(on the ground and falling) some good therapy. | |
|
| | 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 with the dog(Csock) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with the dog on the new green lakes path. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with dog. greenslake trail and cross hollows dirt loop. |
| Brooks Lauch Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 with dog. Cross Hollow hills dirt road loop. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 with the dog. Wanted more but it got too late and I wasn't feeling very energetic. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.00 | 0.00 | 8.80 |
|
8.8 with the dog. CT 3 mileTempo 5:57, 5:52, 5:40
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 crosshollows dirt loop | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 miles with the dog. 7:07 avg. and hit 8 sub 7 miles along the way. felt really good but started to wear out the last couple miles. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 with the dog. Got pretty cold towards the end. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy with the dog. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 3.00 | 0.00 | 8.80 |
| 8.8 with dog. CT 3mile tempo 5:45, 5:46, 5:33. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 with the dog | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 with the dog. about 7:30ish pace. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
10 with dog.Greens lake trail and Cross Hollows dirt loop(snow)
|
| Brooks Lauch Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| 8.8 with the dog(65:00) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 with the dog. Greenlakes trail/cross hollows dirt loop. It was still below 30F but I survived. ave pace 7:45+-
|
| Brooks Lauch Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 |
| 9.5 down in sunny St. George. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 2.00 | 0.00 | 12.25 |
| 12.25 total. 2 mile tempo along dry middle section of canyon trail. (5:32, 5:34) The rest of the run was nice and easy. Total time 1:36
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 green lakes trail/cross hollow loop. The city was draining water tanks so I got my best pair of shoes muddy trying to navigate around the water. Left the dog home today. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
| 12.8 Greens lake/2Xcross hollows dirt loop. Nice easy run. |
| Brooks Lauch Miles: 12.80 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 without the dog. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 1.00 | 0.00 | 0.00 | 11.80 |
|
20 minutes cycling 3 treadmill(20:00) 1X6:00mile
8.8 easy out on the CT water tank loop. A decent start to the week. My wife signed me up at Golds Gym. Does this mean that she thinks I am fat and out of shape?
|
| Brooks Lauch Miles: 11.80 |
|
| | 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 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
| 45 min spin. 9.8 miles running.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 45 min spin. 6.5 easy miles with the dog
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
|
8 mile run in the morning. Then,
30+ miles biking with my brothers.
4.4 mile run after the bike.
I was pretty tired. ended up being about 3.5 hours of continuos excercise. |
| Brooks Lauch Miles: 12.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1140.48 | 79.70 | 106.25 | 9.75 | 1336.18 |
|
| Summons Miles: 402.95 | Defyance2 Miles: 240.90 | Paramounts Miles: 6.00 | Brooks Lauch Miles: 437.78 | Saucony Racers Miles: 32.70 | Summon 3 Miles: 158.10 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|