| Location: Bountiful, UT, Member Since: Sep 15, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon PR: 3:26 (Ogden Marathon), 11 marathons, several triathlons, half-ironman (Utah Half) Short-Term Running Goals: Sub 3:20 Marathon Long-Term Running Goals: Sub 3:10 Marathon
Sub 40 min 10k Personal: Married to my wonderful wife of 20 years. Four great kids (one is a runner) and a golden retriever. |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 71.36 | 5.50 | 5.00 | 4.50 | 40.90 | 127.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.40 | 0.00 | 0.00 | 0.00 | 0.00 | 13.40 |
| long slow run. No watch but guesstimate 8:40 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| Bike ride: 36 miles, Av pace: 20.6 mph | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Progression run. Weights in the evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 4.50 | 0.00 | 8.00 |
| 9 Yasso 800s @ 3:20, 2.5 min recovery jog between each at 8:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Cycling - rider up to little mountain - Emmigration Canyon. Weights in the evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Av pace: 8:31 (slow - wanted to keep legs for long run tomorrow). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 2.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| long slow run. Total time: 2:00:00. Av pace: 8:16:55. Did last two miles at marathon goal pace (7:52) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 | 10.90 |
| Bike ride (Antelope Island route). 32.7 miles. 20.48 mph (av) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Av pace 8:15. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.26 | 0.00 | 5.00 | 0.00 | 0.00 | 8.26 |
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1 mile warm up (8:30)
10 x 800s (800s x 3:20), 2.25 min recovery jog in between at 8:35 pace
Felt good. Although taxing, I had maybe one two 800s left in me. Next week I'll drop the pace down to a 3:15 and do 7, build up to 10 over the next 4 weeks. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Emmigration Canyon bike ride (5 AM). Legs, legs, heart tired from last nights Yasso 800s so the idea was to stay in Zone 2 and 3. Unfortunately I found myself pushing into Zones 4 and a little in Zone 5. Not smart. Need to take it easy tomorrow so I have legs for my long on Saturday. Next week is recovery week, finally. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy pace run. Av pace 8:21 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick, sick, sick! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still feeling sick but hoping at least I can get a ride in sometime today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| I felt a little better today. I'm pretty sure it was food poisoning. Total time 25:21 Av pace 8:11 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I'm 80% back to normal. Did a slow warmup for 1 to 2 miles and then held a 7:50 pace for the remainder of the run. Total Time 58:30. Av pace: 8:21 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
| 34 miles on my bike. Flat - commute route to work. There was a good head wind on the way in, hoping that means I get a tail wind on the way back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Off. Did weights (back/biceps/abs/pushups) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Early morning run at the gym. Usually run outside but my daughter wanted to to the gym so she could walked/run beside on the treadmill. After 40 minutes she went to do situps. We I got off the treadmill I found her fast asleep on one of the situp mats. Should have let her sleep...
Total time: 57:45
Av pace: 8:15
GOOD LUCK TO ALL THE STG MARATHON RUNNERS (I didn't get in this year!) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 71.36 | 5.50 | 5.00 | 4.50 | 40.90 | 127.26 |
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