| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 118.25 | 42.75 | 7.50 | 5.00 | 32.80 | 206.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I honestly have no idea how far I ran. I ran for roughly 70 minutes (based on the podcast show I was listening to). That was the idea I guess, to have one of those runs where pace and time didn't matter. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 | 14.00 |
| Big Mountian hill climb (cycling). Emmigration Canyon was beautiful. The fall colors are in full force. They will likely close Big Mountain once we get a couple of snow falls. Maybe 2-3 weeks at best. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. Can remember the details but I think it was around a 8:15 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 | 0.00 | 0.00 |
| Travel day. Had to fly to Minneapolis for a couple days of meetings. No time for a run! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.80 | 0.00 | 3.50 | 0.00 | 0.00 | 6.30 |
| on the tread mill at the hotel in Minneapolis. 1 mile warm up (9 min mile pace) 7 x 0.5 mile repeats at 6:31 pace, 2.5 min recovery jog at 8:34 between repeats. I could tell the difference in altitude. The workout felt easier than it should of. | | 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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Treadmill run (ugh). Average pace 8:12. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.30 | 3.00 | 0.00 | 0.00 | 0.00 | 12.30 |
| Farmington route. Easy pace run with the exception of 3 miles on the way back that I picked up the pace to goal marathon pace. Took Tommy (golden retriever) for the first 1.6 miles (loop) but found it to hard to keep him focused on the run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 | 13.80 |
| Cycling ride at noon to Black Island Farms. 41.4 miles. Light to medium pace. Av sp: 19.1 mph | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Slow progression/recovery run. Legs where tired. Started at a 9:00 min mile pace and did the last mile in 7:13. Lots of ab exercises, pushups, shoulders, and triceps. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.15 | 4.05 | 0.00 | 0.00 | 0.00 | 7.20 |
| Yasso 800s. 1 mile warm up @ 8:32 pace 8 x 0.5 miles @ 6:31 pace w/ 2.5 min recovery in between the repeats at 8:35 pace. Tougher than last week. The first 3 or 4 I really struggled but the last 4 where "easier". | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.70 | 0.00 | 0.00 | 0.00 | 0.00 | 14.70 |
| Long slow run. Stomach issues early on the run that persisted till the end. Last few miles were a little tough, Total Time: 2:03:25 Av pace: 8:24 | | 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 |
| 1 hour hike with Tommy (dog) up one of the canyons in Farmington. Physically still under the weather. Plan on taking it easy today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Treadmill run at 6 am. Raining outside and just didn't feel like getting wet. Still feeling a tad off. Av pace 8:23 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 5.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow warm up from 9 min mile pace to 7:30 min mile pace for first 1.5 miles, than maintained a 7:30 pace for the remainder of the run. Whatever was ailing me over the weekend is gone. Run felt good and easy at times. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| No too much time today. Short run is all the time I had. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 5.00 | 0.00 | 8.50 |
| Took the day off work today to take care of some family business, finish painting the front railing, prep the vegetable garden for winter and so on. I always plan much more that I can possibly do. At the end of the day I'm exhausted and discouraged. Anyway, the run went well. Yasso 800s 1 mile warmup - 9 min mile pace 10 x 0.5miles @ 6:30 pace (last one at 6:20 pace) intervals with 2 - 2:15min recovery jog @ 8:30 pace. 53:45 total time, Av pace: 7:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five easy miles with Dick up City Creek Canyon. The road was closed at the guards gate for some road construciton so the run was a bit shorter than planned. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 12.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1 mile warmup and then maintained a 7:45 to 7:55 pace for the remainder of the run. Total Time: 1:43:40 Av pace: 7:55 | | 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 |
| 60min cycling up through farmington and back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 7.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warmup and 7 miles at 7:45 - 7:55 pace. Legs felt a little stiff and felt a little off my game. Total time: 63:09 Av pace: 7:54 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran up City Creek with Dick to the 1 mile marker after the guards gate. Slowing going on the way up as Dick and I chatted. Run down was in the range of 7 to 7:15 pace. Slightly harder than marathon pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Yasso 800s day. Going up in speed today from a 6:31 pace to 6:22 pace. Didn't know how my legs would respond... 1 mile warmup - 8:35 0.5 miles in 3:20, 2:30 recovery jog, 0.5 miles in 3:11, bathroom break. 6 x 0.5 mile intervals at 6:22 pace with 2:15 -2:30 recovery jog (8:35 pace) in between each. Av pace: 7:04. | | 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 |
| Didn't bother to keep track of the time. Wanted to keep it relateively slow and relaxed. Broke my itouch on the run. Jumped out of my pocket and hit the curb. Shattered the glass. Stupid itouch. It still kind of works but I'll need to replace it this weekend, if I have time. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Long slow run. Uneventful. Felt good and relatively fresh at the end of the run. Av pace 8:27. Total Time: 2:06:45 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run, 2 miles warm up 5 miles @ 7:30 pace 1 mile cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 118.25 | 42.75 | 7.50 | 5.00 | 32.80 | 206.30 |
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