| 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 | | 147.37 | 22.00 | 17.00 | 0.00 | 21.00 | 207.37 |
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| | 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 |
| No running - big storm | | Add Comment |
| | 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 |
| Quick run in the morning... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Clean up day! | | 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 |
| No running...More clean up. Church was cancelled! I couldn't believe how happy the kids where. Of course I made them help with the neighborhood clean up. There enthusiasm died pretty quickly. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 5.00 | 0.00 | 0.00 | 6.50 |
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Tempo run.
1 mile warm up
7:20, 7:13, 7:13
0.5 miles recovery jog
7:13, 7:13 | | 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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Run at lunch. The big wind storm has thrown off my running schedule a bit. No serious damage to my house. On tree went down in the front yard and some light damage to a shed in the back yard. Several big pine trees went down on my street. One crossed the whole street. I took Friday off of work to clean up my yard and chop up the tree in my front yard. I am so glad I have a pick up now. It spends 350 days of the year just parked in the garage but it came in so handy this weekend for me and my neighbors.
Slow run, average pace 8:36. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 6.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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TM run. Didn't have time to run until after work and wasn't too thrilled about running in the dark. So I headed to the gym. Not a big fan of the TM or the gym for that matter but, at least yesterday, it was the better option.
1 mile warmup
6 miles @ 7:41 pace
0.5 mile cool down
| | Comments(1) |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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| | 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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I watched the Kona IM Championship on Saturday and got all psyched up about doing tris again. I'll keep my main focus on running but try to get 2 bike rides and 2 swims a week until the Ogden Marathon.
50 minutes on my road bike. Av pace 22.3 mph
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 6.00 | 0.00 | 0.00 | 8.50 |
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Tempo run day. 1 mile warm up at 9 min mile pace. It was a tough warm up mile to start with. Thought about just doing a regular slow run but figured I'd see how I felt after the first tempo mile. 7:19 - started a little slower and I was feeling OK, 7:14, 7:11 0.50 mile recovery jog (9 min mile pace) 7:13, 7:12, 7:03 (felt like I had plenty in the tank so I pushed the last mile). 1 mile recovery at 8:20 pace. Yesterday I drove to the gym in my pick up, an old beat up F150, and drove past one of the parks that had lost a lot of trees during the big wind storm. I saw a good size trunk sitting on the grass and thought "that would be a perfect chopping block to split fire wood". So I stopped and went over to check it out. I tried to tip it on its side to roll it to the pick up. Couldn't get it to budge. So I got my arms around, like a bear hug, and picked it up. Oh my gosh, I could hear a popping sound in my lower back. I though I was done for. Of course I carried it to the truck any way (like an idiot). I figured that this morning I would not be able to roll out of bed let alone walk. But it must be a Christmas miracle, just a little pain but nothing serious. Probably shouldn't have run, but like most runners I figure if I can walk I can run.
| | Comments(1) |
| | 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 |
| weights and 5 easy miles onthe TM. Tomorrow's my wife's birthday so I will forgoe the workout to sped the day with her. | | Comments(3) |
| | 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 |
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Early morning run. I had a board meeting at 7:30 am so I had to start the run around 5 am. Didn't get to bed last night until after 12 (very very rare for me). On the TM.
1 mile warmup 9 min mile pace
7 miles at 7:41 pace. Felt good through the run. | | Comments(2) |
| | 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 |
| Easy TM miles. Av pace 8:21. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Cold, cold, cold. It took a few miles to just warmup. Never got going too fast but it was a nice easy run. Finished with plenty in the tank (which was the goal). Av pace 8:38. I'm trying to correct my pacing for the long runs. Goal MP is 7:40, so add a minute to that and thats about as fast as I want to do my long runs over the winter. | | 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 |
| 1 hour on my bike. Av speed 20.6 mph | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 6.00 | 0.00 | 0.00 | 9.00 |
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Interval run. 1.5 miles warmup, 3 miles @ 7:13 pace, 0.5 mile recovery jog, 3 miles @ 7:13 and 1 mile recovery.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.27 | 0.00 | 0.00 | 0.00 | 0.00 | 8.27 |
| There is way too much junk food at my office! I wish I had more self control but I don't...Thank goodness I have the rest of the week off and can better manage my food intake away from the office. Easy run today. Didn't track time but it was slow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| TM run. Started at a 9 min mile pace and slowly increased the speed to a 7:30 pace. As boring as TM running is I found a good show (River Monsters - fresh water fishing) and the time flew by. Av pace: 8:23 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 7.00 |
| Cycling in the cold...67 minutes, av 19.8 mph | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| TM run...too cold outside this morning! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Last Saturday I saw I guy I occasionally run with do lunges right after his run. So I though what the heck, after my 12 mile run I did some lunges. No problems until I felt a muscle pull somewhere in the upper left hamstring. Next day it wash't too bad but I had a very hard time going up stairs. Todays run was intended to see if I need to let my left hamstring recover. It was tight during the whole run but it wasn't terribly painful. | | 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 |
| Hamstring still very tight...going to let it recover today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy run. Left hamstring feeling better but started to tighten up towards the end of the run. Was going to do 10 miles but decided to back off and avoid further injury. Tries to do just one or two lunges. That was a dumb idea, left hamstring still not ready for lunges. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 7.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| one mile warm up, 7 at GMP, and one mile cool down. Hamstring pain all but gone, thank goodness. I have to fly down to St George on Jan 13th (Friday) for business. Got all excited thinking that I could run the St George half while I'm down there. But the St George half is the following Saturday. Bummer... Rather than stay in St George we'll (wife and I) stay in Springdale and go hiking in Zion Natl Park on Saturday/Sunday if the weather holds. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 4.00 | 6.50 |
| 2.5 easy miles on the TM. GT issues moved me to the spin bike for 40 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.55 | 0.00 | 0.00 | 0.00 | 0.00 | 13.55 |
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Hamstring started to get little tight around mile 9 but it didn't get too bad so I continued the run. Tomorrow I'll know if I made the right decision. I read about Jake in the Utah Running Magazine (online). He talks a little about his running history and what factor(s) helped him reach a new level. It was SLOW DOWN (in caps in the article). He runs a good portion of his miles at 2 minutes over his MP. This seems to be a common theme amongst other high mileage bloggers that made significant improvements (Kelli, Mark, Laputka, and so on). Its seems so obvious but allure of running faster is always there. Most of the times beca I want to get the run over faster so I can get to the other things I need to do in the day. So here it is, my 2012 running resolution is to: SLOW DOWN and increase mileage. HAPPY NEW YEARS EVERYONE!
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 147.37 | 22.00 | 17.00 | 0.00 | 21.00 | 207.37 |
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