| Location: Mapleton,UT, Member Since: Feb 03, 2010 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: (14) - Half Marathons & (1) - Full Marathon
2010 Utah Valley Marathon (3:39:40) - Only Full to Date
2010 Salt Lake City Half (1:37) - PR Short-Term Running Goals: Progression! Long-Term Running Goals: Stay healthy, enjoy life & always keep progressing. Personal: Happily Married with 3 great kids.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 720.52 | 395.22 | 97.15 | 21.63 | 1234.52 |
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| Asics Speedstar Miles: 13.35 | Brooks Launch (Reds) Miles: 492.13 | Mizuno Wave Miles: 5.14 | Brooks Launch (Blacks) Miles: 263.56 | Asic Attacks (Trail Shoes) Miles: 48.01 |
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| Night Sleep Time: 750.00 | Nap Time: 15.00 | Total Sleep Time: 765.00 | Weight: 178.19 | Calories: 159709.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1040.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 700.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1040.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Long & Slow. (9 min 30 sec Pace) |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1680.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Training for Utah Valley Marathon |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1040.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Fast Pace for 2.5 Miles & 9% Incline for 2.5 Miles |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 180.00 | Calories: 750.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| Got overall pace to 8 min 53 sec. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 180.00 | Calories: 980.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
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working on stamina right now not pace. Only paced at 9 min 24 sec but I am getting in mileage for the week and the race. Overall I'm happy with progress. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 3.50 | 0.00 | 0.00 | 8.30 |
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Increased my pace on 3 1/5 fast miles to 8:26 which is the quickest I have ever ran over 3 miles (yeah). I started and ended my run with 9:30 pace (nice & easy). Overall, I'm very excited about my mileage this week. Tomorrow is my long run. Need to get some good rest tonight. Thank you God for Today. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| I completed the first week of what I thought might be an insane schedule for me to keep up with. As long as tomorrow (my rest day) does what it should, I hope to continue on to week two on Monday. Today my schedule let me run 15 miles, I cooled down for .4 miles after that just to get to an even number of miles for the week. I am very happy today. I have never ran 15 miles before and I have never ran 55 miles in a week. Two new personal records (yeah). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 2240.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.10 | 0.00 | 0.00 | 9.10 |
| The human body never ceases to amaze me. Today I increased my pace to 8:50 for over a 9 mile stretch. After only a few weeks, I have increase both my stamina and pace way more then I ever thought possible. Today has been a great day. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1300.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 3.50 | 0.00 | 0.00 | 7.20 |
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Tried a little speed work today. Ran 3.2 Miles to the high school track and did .5 miles of puke running. I then jogged home very gently, and the best part of the day was the .3 mile cool down with my three kids through the neighborhood. My almost 3 year old daughter ran most the way. I never thought she would of made it that far without stopping. I am very proud of her. For the 3.2 mile run to the track I averaged an 8:23 pace, once again breaking my 3+ mile pace. As for the .5 mile puke run, not sure the pace, I was just trying to keep my composure and was not paying attention to the Garmin. My pace dropped back to a 9:10 pace for the run home. All-in-all I'm happy with the day and I feel great.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 910.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Take that Tread Mill. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 1310.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
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Well, I wanted to get in 11 miles but my right calf started to cramp just after 10. I tried to walk it off for a a quarter mile then I figured that I'd better give it the rest that it was screaming for. Darn Natural Man needs to stop crying. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 1410.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Right calf is very tight. I may hve over done the first week and a half of my training. That's all good though, I started at 19 weeks and I'm sure that will give me plenty of time to prepare myself. Better to heal then to push and destroy... I will let my muscles rest today and get a long run in this weekend. Thank you God for today. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
| Happy Valentines Day Mr. Tread Mill. My right calf is feeling better and I once again broke my personal best for distance. It was not a speed competition but it did help out my endurance and base mileage. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 2340.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 5.00 | 0.00 | 0.00 | 10.10 |
| Felt good tonight, especially for the day after my long run. I usually take the day after off but where I switched my distance run from Saturday to Sunday this week due to V-Day, I figured I had better hit it tonight and get back on my schedule. I took the first 3 miles easy and once I got warm I was able to kick it up to an 8:34 pace for 5 miles and then cooled down for a couple. I have a great start to the week. I am very excited to improve throughout the rest of this week. Thank you God for another great day in life... |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1320.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
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I felt really good and wanted to go further but my childrens needs come before my own. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 560.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 7.00 | 0.00 | 0.00 | 10.30 |
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First few miles were slow. I learned a valuable lesson, to not run right after eating chicken strips and fries. After I got through the first couple of miles I felt good and got my pace up to 9:05 and then even got a couple of miles at 8:36 which I was happy with. I have backed off a bit on trying to increase my pace faster then I should, I got a couple of days where I felt I was over doing it, I still have 16 weeks until my race so I have decided to not push myself too much.
I also decided tonight that if I could approach everything in life as I approach mile 3 through 10, I would be very successful. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 180.00 | Calories: 1450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Houston, we have a problem... Right IT Band started bothering me tonight just as I hit mile six. This puts the fear of God in me, for this is what happend last year and I ended up not running my race. Last year I pushed it for days thinking I could run through it. Now I know better and I am going to let it rest a few days and slow down on my training. That is my problem, I think that my body is in better shape then it is and I tend to over train. I prey that this is only a temporary set back and I hope that I caught it in time, before it needs weeks or months to heal correctly. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1280.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Yeah!!! IT band is working with me. I took six days off from running and just did a few weights and a little strechin' and tonight I felt pretty good. I stopped for a couple minutes at 2 and 4 miles and did a few streches and a lot of strechin' when I finished. I only averaged 9:22's but at least I'm back on my feet. Last race I started training for was haulted by the infamous IT band. I'm not going to let that happen this time. Well I am going to try to not let it happen. Slow and steady is my new approach. Not hard and fast. "Thank you God for another day." |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 880.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 5.00 | 0.00 | 0.00 | 10.10 |
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New week & hopefully new knee. The first 5 miles of the run I averaged an 7:59 pace. I have never ran more then 2 miles under an 8:00 pace so for me to complete 5 was very cool. I backed off for the last 5 miles so I did not over do my IT Band again. I felt good over all and I think all the stretching I have been doing and the 6 days of rest seem to have given my knee what it needed. "Thank you God for another day." |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 179.00 | Calories: 1280.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
| Feeling good. After last week I thought my knee might once again take me down, but the last couple of runs have felt great. Today I warmed up for a mile and then kicked up my pace to 8:34 and ran for 8 miles then cooled down for 1.3 miles. If I can get my pace to an 8:30 for the marathon I will be happy happy. At the rate I'm progressng I think that I may even do a little better then that. In 4 weeks I have increased my feel good pace by over a minute and I still have 14 weeks to the race. If I don't over due it, I think I will beat any goal I have yet dreamed of for my first full. "Thank you God for another day." |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 176.00 | Calories: 1490.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A little incline tonight. Decided to put in a few slow miles as to not overdue my knee. Went 5 miles at 6 mph and put the TR on a 5% incline. I felt like there was no workout being acomplished for the first couple of miles but once I got warmed up it felt great. After 5 I had a good feeling about it and I burt a bunch of calories. I kind of liked the constant incline. Ususally when I incline it is only for a mile or 2. I'm happy for this day. Hopefully a long steady run tomorrow. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 840.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.10 | 0.00 | 0.00 | 11.10 |
| Killed It! 11 Miles. 9 miles at 8:20 and 2 Miles at 8:13. I'm getting faster. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1600.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ouch. Today I beat my 1/2 marathon time by 3 minutes. I did it in 1 hr 44 min, and the last time I ran SLC half I finished in 1 hr 48 min. I finished a tenth short of the 13.1 so I figure I can add 1 minute for the last tenth to make me beat my last time by 3 minutes. I ran from my house in Payson to Mom & Dad's in Springville. I ran in new Asics I purchased yesterday. They felt great minus I got a pretty nasty blister on the inside of a couple of toes on my right foot. I will be sad if the shoes continue to cause these blisters, I really like the way they feel. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1770.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
| At only a 9:13 average pace, I did'nt break any speed records, but I have never ran more then 16.4 miles before so for me to have my first 20+ miler, I am very excited. I will get the speed up over the next couple weeks. "Thank you God for another day." |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 178.00 | Calories: 2940.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 4.00 | 0.00 | 0.00 | 8.30 |
| First 4 miles @ 7:30 pace. I never thought that was possible for me. I have never even ran 1 mile at 7:30 so to run 4 at that pace I am happy happy. I finished off the last 4 miles at 9 min. miles and then cooled down for .3 miles. Yesterday I got distance and today I got speed, now I only need to combine the two. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 1190.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| 4.5 Miles at 7:46 pace. Yeah, I'm getting my pace down. Yesterday 7:30's and today just a bit slower but I'm still a little sore from Saturday's 20. I'm doing what two months ago, I never thought possible. "Thank you God for another day." |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 180.00 | Calories: 610.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles @ 8:24 pace. I used to log 8:24's as fast miles and now I am logging them as slow miles. That for sure is an improvement. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 180.00 | Calories: 1350.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 8.00 | 0.00 | 0.00 | 9.50 |
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7 Miles @ 7:31's & 1 Mile @ 7:19, never ran a mile under 7:30. And then a mile and 1/2 at 8:34 for a little cool down. I am running the Shamrock 1/2 Marathon on Saturday and I am shooting for 1 hr 40 min. That is a big goal for me, not sure I will make it but if I don't it will give me something to shoot for on the next one. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 180.00 | Calories: 1430.00 |
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| | Race: |
Shamrock Half Marathon (13.1 Miles) 01:40:28, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Shamrock Half Marathon, a lot tougher course then I was expecting. About 8 of the first 9 miles were inclined, someI'm guessing around 8%. The first 9 miles I was shotting for 8 min. miles, I think I was off just a bit so on the last 4 miles, there was a pretty steady decline except for a couple of bowls we had to run out of. I set my sights on a few people I had been pacing for most the race. I started picking them off 1 by 1. I was in 22nd place at mile 7 and I picked off 7 more racers from that point. I got a couple at aid stations that I passed up and got a few more on some down hill sprints I did. I ended up 2nd in my age group (30-39) and 15th overall. I ended up with 1:40.28 which is 28 seconds off my goal, but I made the goal before I knew the course. Very happy with my 7.39 pace. My best ever and on the toughest course I have ever ran. All in all, I 'm happy to have done so well. Now getting excited for SLC half. It's all down hill, maybe I can get in the high 1:30's. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 180.00 | Calories: 1960.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice and easy today. Just trying to loosen up the muscles from yesterdays race. The first 4 miles I did were about 8.40's with a couple of those being some pretty good incline up the mountain towards Elk Meadows, I then hopped a fence and ran a couple of miles along the canal on the dirt access road. That was a nice change from the pavement. The last couple of miles I ran with my seven year old Jaida. She wants to do a 5k this spring. She impressed me, she kept under an 11 minute pace for 2 solid miles. She killed it. She could do a 5k now, I can't wait to see her after she trains a bit. Today is a great day... |
| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 180.00 | Calories: 1050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 4.00 | 0.00 | 0.00 | 8.10 |
| Perfect running evening. Started out my 8 mile run nice and slow, still a little sore from the race on Saturday. After 4 miles I turned around and headed west back towards home. The sky started to sprinkle enough to make everything just cool. The sunset was incredibly promoted by all the low lying clouds along the mountain tops. The last 4 miles I picked up the pace and enjoyed every second of the run. Today was perfectly awesome. |
| Asics Speedstar Miles: 8.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 178.00 | Calories: 1210.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.40 | 1.00 | 1.00 | 10.40 |
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Feeling pretty good today. I have taken the last two days off due to a couple of blistered toes from the new Asic Speedstar's. They feel good on but I have been getting increasingly worse blisters since the day I got them 3 weeks ago, so today I got a new pair of Brook's (Launch's). I put 10.4 miles on them this evening and so far so good, I don't think they made the blisters any worse, I should no for sure tomorrow. I think they are one of the ugliest shoes I have ever owned but if they keep the vile blisters at bay I will learn to love their looks. "Thank you God for another day."
Oh yeah, I ran the fastest mile I have ever ran today, (6:19) YEAH!!! |
| Brooks Launch (Reds) Miles: 10.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 1550.00 |
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| | Race: |
Riverton Half Marathon (13.13 Miles) 01:39:12, Place overall: 43, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.13 | 13.13 |
| I got my personal best and my goal of a sub 1:40:00 half. Finished 3rd in my age group and 43rd overall. The course was a little friendlier then last weeks Shamrock but I should of done a little better. I started a little quicker then I should have. I burned up a lot of energy during the first 8 miles and after the climb out of the river bottoms at mile 9 I started to lose it. I lost my form for a couple of miles and had negative thoughts in my head about keeping up my speed, I lossed a couple of minutes between mile 10 and 12. For the last mile I got out of my head and stood up and ran. I knew I was going to be close to that 1:40 and I was not about to lose it. I got my pace back to around a 7 minute pace and finished strong. I'm happy with the race, all except for my performance from miles 10 to 12. "Thank you God for strength." |
| Brooks Launch (Reds) Miles: 13.13 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 180.00 | Calories: 1832.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.02 | 0.00 | 0.00 | 0.00 | 10.02 |
| Nice & slow today. Just wanted to loosen up the muscles from yesterday's race. Was only going to go 7 or 8 but I felt good and was enjoying the day so I zig-zagged the blocks coming back through the fields to my house and added a few extra miles. |
| Brooks Launch (Reds) Miles: 10.02 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1420.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 1.00 | 7.00 |
| Tried a little speed work tonight. This is new to me. I have not done much sprinting since high school track. I did a few 400m sprints and dropped back to 200m sprints with a slow jog in between to catch my breath. I'm not quite sure if this is the correct way to do speed work but I definately got a different kind of work out then my normal running regimend. When I got home I thought I was going to ralph. I am interested to see how I feel tomorrow. I'm not sure if this was a good or bad thing. |
| Brooks Launch (Reds) Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.30 | 5.00 | 0.00 | 12.30 |
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Feelin' good tonight. Took Tuesday off to let my body rest and last night I drove a friend to Mt. Pleasant so I did not have any time to run after I got home, but tonight I feel great and started out strong. I got a new best pace for 5 miles (7:13's) I had never ran 5 solid miles under 7:23's before so I'm happy with that, I then slowed my pace down to 8:30's and ran 7 more miles to get to 12. I feel good and my pace is improving a great deal every week. I am half way through training for my first full and I have increased my 10-12 mile pace from 10:00 to sub 8:00's. I am excited to see how much more I can improve in the next 10 weeks before Utah Valley Marathon. |
| Brooks Launch (Reds) Miles: 12.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 179.00 | Calories: 1810.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 20.00 | 0.00 | 0.00 | 21.60 |
| New personal best for distance. I ran 8:40's which when I started training was the pace I wanted for my first marathon. I know now that I will be able to improve on that. Now I'm shooting for 8:00's or maybe even better, we'll see. |
| Brooks Launch (Reds) Miles: 21.60 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 178.00 | Calories: 3050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 3.00 | 5.00 |
| Speed work tonight. I ran my fastest mile ever (6:15) and then ran 400m & 800m's. I got (2) of my 400m's at a 5 min. pace, and the others at 5:30's and a couple of 800's at a 6 min. pace. I accomplished a little dry ralphing at the end so I guess I pushed myself enough. I have rarely been able to push myself to ralph. I did this on the Nordictrack while my 3 kids watched. They now think dad has gone completley insane. |
| Brooks Launch (Reds) Miles: 5.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 840.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.20 | 0.00 | 0.00 | 12.20 |
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Rough running this evening. The day was beautiful but my body is not. I either have a bug or allergies are kicking my butt. I can't breath very good, my throat is very itchy, my nose is seized, and my lungs are full of those little musinex boys. I felt ok during the 3 mile run from my house to the track and I even felt ok while running miles 3 through 9 on the track, but the 3 mile run home kicked my butt. I was coughing and my muscles started to really burn. My pace dropped from 7.40's to around 8.40's on the way home. My pace at the end of 12 was right at 8 minute average. Not too bad for the way I felt but I think I may hurt tomorrow.
Oh yeah, and I hit over 500 miles for 2010 tonight. That makes me happy :)
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| Brooks Launch (Reds) Miles: 12.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 178.00 | Calories: 1840.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Houston we have a problem!!! Tendon or muscle behind right knee is damaged!!! The 12 miles last night must of done it in. It bothered me a bit during the last three miles last night and was a little tender toaday at work. I thought I might be able to loosen it up with a slow jog today so I went to the track and ran a couple of slow miles and it was not loosening up at all, in fact it was getting worse so I backed off at 2 and did some stretching. I am wanting to go 18 tomorrow for my weekly distance run but unless some major healing takes place tonight I don't know. I have signed up for SLC Half next saturday and I'm looking for a new PR so I don't need to inflame an injury tomorrow. I will let the powers that be decide my fate... | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 300.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Oh pooh. Tendon & muscle in left leg did not repair last night. No 18 miles today, I think I will really mess it up if I try to go. I have decided to push my long run to tomorrow. Hopefully if I give it another day & night of healing I will be good to continue training. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Good slow 8 miles. After a terrible week last week being sick for 3 days and then blowing up a muscle or tendon in my lower hamstring behind my left knee, things are starting to look up. Although I missed my 18 miler yesterday and finished out the week with only 19 miles, I am in good spirits and know I have a great week ahead. I get to run the SLC half on Saturday and I'm hoping for a new PR. It's been a little discouraging having a week like last week while trying to get ready for this run but I am hopefull that the few days of rest was good for my body in another way. I am learning lessons everyday in running. I have learned that when I am hurt that I need to rest my body not try to run through my injury, I only end up hurting worse and have to ultimately take more time off then if I just stop all together and let myself heal. So far in the last couple of months I have had my right IT band shut me down, some terrible blisters on my right foot that hampered me for a week and now this left lower hamstring injury that put a kink in my training. I guess injuries are just part of running. I just need to be a little smarter and slow down my progression. I think I have probably caused my injuries by trying to do too much too fast. |
| Brooks Launch (Reds) Miles: 8.30 |
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| Night Sleep Time: 10.00 | Nap Time: 0.00 | Total Sleep Time: 10.00 | Weight: 180.00 | Calories: 1212.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.50 | 0.00 | 0.00 | 11.50 |
| I am back on track. My left hamstring is still a little tight and the injury seems to of moved up a little from just above the back of my knee to almost the middle of the muscle. I think I'v just strained the muscle a little while favoring the irritated tendon. All-in-all though, I am healing and feeling good. I averaged 8:20's tonight for 11.5 miles so I averaged a minute faster then the eight I ran last night and my leg feels better then last night so as long as I'm smart and don't push it over the next couple of days, I'm confident that I have a good shot Saturday for a new PR for my half. Oh, and the blisters are also disapearing. I am repairing!!! |
| Brooks Launch (Reds) Miles: 11.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1665.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
| Feelin' better every day. Left leg pain is fading away. Tonight I got my pace back to almost where it was before last weeks speed work injury. I averaged 7:50's for my first 8 miles then I slowly backed off for a couple of cool down miles, overall just about 8:00's for the 10 miles tonight. Lookin' forward to Saturday's Half... |
| Brooks Launch (Reds) Miles: 10.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1540.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 10.00 | 0.00 | 13.10 |
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Good run tonight. This was my last run before the SLC Half on Saturday, I plan to take tomorrow off to rest my body. I may decide to put in a few slow miles to stay loose but we'll see. I am excited for Saturday to try for a new PR, I am shooting for around 1:36:00 or so, I would like to pace at least at 7:30's but 7:20's would be awesome. I paced 7:40's tonight for the first 10 miles then slowed down to 8:00 & 8:30 for the last few miles to cool down a bit and not over do myself. The Riverton Half, I finished in 1:39:12, I'm very confident I will beat that, I'm also getting excited for my first full in June, I feel like I'm exceeding where I ever dreamed of being at this point in my training. Right now I'm thinking a 3:30:00 for my first full but if things keep going well, I may even shoot for the 3:20:00's. |
| Brooks Launch (Reds) Miles: 13.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1600.00 |
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| | Race: |
Salt Lake City Half Marathon (13.1 Miles) 01:37:07, Place overall: 215, Place in age division: 39 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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Bitter Sweet race for me. I was dreaming of a 1:35:00 or better and I just missed it, this is however a new PR time for me in the half, I beat my Riverton time by 2 minutes 5 secs. They changed the course up a bit from the last time I ran this in 2008. I was not expecting mile 12 to continue on up State Street so far. Mentally I failed mile 12. I was expecting a small incline and when it was more then I expected I went inside my head crying to myself and lost almost 2 minutes up that stretch. I got out of my head at the top of the hill and picked my pace back up for the last mile but it was too late. I couldn't make up the time. I am happy though, I ended up with a 7:23 pace and that beats my last pace by 10 seconds. I will get that 1:35:00 on the next run. I have been able to increase my time by a couple of minutes each of my last 4 races, so two weeks til' Provo, It's nice and flat, we'll see how things go there. "Thank you God for today" |
| Brooks Launch (Reds) Miles: 13.13 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 178.00 | Calories: 1980.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| Beautiful day today, too bad I had to run on the TM. I was home with my two youngest while my wife took my daugther to dance so it was TM or nothing. I got in 7 miles and my muscles got a little tight. I'm still a little sore from last Saturday's race. I felt great Sunday, but the r-calf and l-hamstring are a little wounded. I am struggling a bit with allergies today as well, my breathing was labored more then usual but oh well. I'm taking this week a little easier then last. I am going for a 22 miler on Saturday so I want to get rested up. It will only be my third 20+ mile run. I'm excited but a little nervous. I have only 8 weeks left until Utah Valley Marathon. I am hopefull that I will be smart and be able to train injury free. I have a tendency to always push myself harder then I should and I tend to over do it. I need to stay smart and listen to those who have done this before. Thanks to all you bloggers whom I have read your stories and learned from. |
| Brooks Launch (Reds) Miles: 7.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 178.00 | Calories: 1050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.20 | 0.00 | 0.00 | 0.00 | 18.20 |
| I really struggle with this log entry. I can't log these miles as marathon pace because they were slower then I want to run my marathon but I have a hard time with the phrase easy miles because they were anything but. I felt great at 14 miles and then my muscles started crying a little, by 16 miles my left hamstring and right calf were scraming and when I got to 18 they were done. I got the ice going and the IB 800 in me, I hope this works out. I have 7 weeks until Utah Valley and I no I still have a lot of training to get in so that I can do as well as I want to. I took most of this last week off from running due to the fact that I was working 12-14 hrs per day all week and was not getting time in the evenings to run. I'm not sure if that hurt my training by not getting in the miles or if it helped by giving my body a much needed rest after last weeks personal best for me in both miles and a half marathon time. |
| Brooks Launch (Reds) Miles: 18.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 178.00 | Calories: 2710.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| Changin' up the training. No more over pushing myself. Just going to have fun with it, I'm sick of hurting. |
| Brooks Launch (Reds) Miles: 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 950.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
| 7.1 miles @ 7:53 pace. I'm happy with that for today. |
| Brooks Launch (Reds) Miles: 7.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 10.00 | 0.00 | 0.00 | 10.30 |
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My body felt stronger tonight then any time to this point in my training. I have refrained from pushing myself to the point of physical break down. I have backed off from trying to go faster and farther every night to just a good solid steady run. I feel great and I'm ready for the final 6-1/2 weeks of training before my 1st marathon. I cruised 10.3 miles tonight at an 8:20 pace with a 1% incline on the TM. feel great and I don't think I will hurt tomorrow. That will be nice.
Oh, and I also passed the 600 mile mark for 2010 and I'm at 608.8 miles for the year. |
| Brooks Launch (Reds) Miles: 10.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 176.00 | Calories: 1510.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.00 | 0.00 | 0.00 | 8.30 |
| Another run on the TM tonight with the kids playing around me. I decided to change it up a little and do some incline work. For the first 6 miles I ran from 3%-5% and then the last couple I dropped it to 2%. My average pace for tonight was 8:34's. I slowed it down a little for both the incline run and the fact that I'm shooting for an 18-20 on Saturday and I want to be somewhat rested for that. I am heading to Rock Springs, WY in the morning and will be there through the weekend. It will be nice to get some new scenery for my long run Saturday. I just hope the weather cooperates. |
| Brooks Launch (Reds) Miles: 8.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 177.00 | Calories: 1230.00 |
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| | Race: |
KD Foundation Diabetes Fun Run (4.5 Miles) 00:32:05, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.50 | 4.50 | 0.00 | 6.00 |
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I was signed up for the Provo City Half today but decided to visit family in Rock Springs, WY over the weekend instead so when I got here yesterday I looked for a race. I found out about this fun run last night and believed it was a 5k. There were about 150 participants and many of them walked, so not a lot of competition as it was more a fundraiser then a race. When I got to the start I was told it was 4 - 5 miles to the finish, no one really knew for sure. I don't believe that anyone had even really clocked it off, I was then handed a pink piece of paper with the street names of where to turn on the course. This was very easy instructions for the locals of Rock Springs but for an out of towner, the directions made very little sense to me. I memorized the street names of the first few turns and which way I needed to turn (left or right). I decided that I was going to push for a PR for a 5k because I don't really have one and I will just cruise after that until I hit the finish somewhere between 4 & 5 miles. I left the group early on and was alone. I hit the 3.1 mile mark on my Garmin in 21:09 I then back off a little and cruised to the finish at 4.5 miles in 32:05. I beat the second place guy by a few minutes. This was not really an official race with a large clock and finish but it was a good time and it is most likely the only time in my whole life that I will be able to say I took first place overall in a foot race. |
| Brooks Launch (Reds) Miles: 4.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 760.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 8.00 | 0.00 | 0.00 | 8.30 |
| Back from Rock Springs. Ran 8.3 miles @ 7:47 pace. Today is suppose to be my rest day but since I only put in 6 yesterday in Rock Springs instead of my 18-20 long run, I figured I had better get on it. I am feeling stronger each day with my running. Today, the first couple of miles felt a little cruddy but once I warmed up I felt great. I'm happy with todays run. Only 6 more weeks unitl my first full, and I'm getting a little nervous hoping that I will be ready. I will be!!! |
| Brooks Launch (Reds) Miles: 8.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 177.00 | Calories: 1230.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 8.20 | 0.00 | 0.00 | 8.50 |
| Good start to the week. Ran 8.5 miles with a 7:57 average pace. Ran down Salem Canal Road until it T's @ exactly 4.1 miles from my door step, I ran back into about a 5 mph headwind. I felt like I was coming back a little faster then I went out but it must of been the wind, at 4.1 I had a 7:55 average pace, I thought I would drop that coming back but I actualluy lost a couple of seconds, but all in all I ran somewhat consistent splits, all from about 7:50 - 8:05, that's about as consistent as I get at this point. Less then 6 weeks til' D-Day. I'm thinking in the 3:40:00's for my first marathon, God willing... |
| Brooks Launch (Reds) Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 1280.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 3.00 | 0.00 | 2.00 | 6.30 |
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Tonight was the first time that I have really enjoyed speed work. I think I have finally hit a cusp to where my body will do what my brain asks it to, more or less. I did 800m repeats, here are my splits.
800m - 3:10
800m - 3:00
800m - 3:00
800m - 2:56
I ran 400m jogs in between. I know it's not fast to a lot of people but for me I am very pleased since I have only been really running for just over 4 months now. |
| Brooks Launch (Reds) Miles: 6.30 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 | Weight: 176.00 | Calories: 980.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
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Nice run this evening except for the wind. Started off to run 8 but I felt great at my 4 mile mark where I was going to turn back so I decided to loop from Salem, head towards the golf course and then head back on Salem Canal Rd. Once I started back I hit a 1,000 MPH head wind or so it seemed at the time while I was also headed up a pretty decent incline towards the Canal Road. As you can see by my splits, the wind and hill really got the best of me. This lets me know I still have a lot of training to do before I get consistent with my splits on anything but flat ground.
7:48, 7:44, 7:47, 8:12, 8:25 (hill), 8:35 (hil & wind), 8:20 (cresting the hill), 8:42 (catch my breath), 7:43, 7:26
At least I got it back for the last two. I need to do more running in an air tunnel up a hill... |
| Brooks Launch (Reds) Miles: 10.10 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1520.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No miles today, resting for my 20+ miler on Saturday, but I did purchase me a new Motobecane Fly Team bike. It's loaded up with XTR componenets throughout. I played around on it tonight and think I am really going to enjoy X-training on this. I am happy happy... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| First 20 miler on the road, and I learned that I am not as trained as I thought. I had an average pace of 9:24 wich is 35 seconds slower then I paced on the TM when I ran 20. I ran into wind most of the run today, the wind was blowing out of the South West and I ran kind of a triangle route which had me running into wind on two of the three legs. It was great training for me, but it made me realize that I have along way to go in the next five weeks to get the time that I am shooting for. I just need to remember to enjoy myself and have fun and not to get frusterated when I run a little slower then I expect. I have only been running for just over 4 months, I think I have come a long way from where I was in January. |
| Brooks Launch (Reds) Miles: 20.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 177.00 | Calories: 2880.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 7.40 | 0.00 | 7.40 |
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A nice little run today. Battled with the elements again for a couple of miles. It seems like ever day lately, I have a nice headwind for a portion of my run, but I'm taking it as a blessing, it is helping me get stronger in my running. I am happy today with my splits, not as much my consistency but the I'm happy with the pace for being in both the wind and the rain and I even picked it up towards the end.
8:01, 7:45, 7:18, 7:30, 7:54, 7:28, 7:12, 5:52 (last .4 pace)
7:31 Average |
| Brooks Launch (Reds) Miles: 7.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 177.00 | Calories: 1140.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 7.00 | 1.00 | 0.00 | 9.30 |
| A little of this & a little of that. Marathon is getting close. |
| Brooks Launch (Reds) Miles: 9.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1390.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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Today is kind of a rest day for me. My body is telling me to back off a little so I just put in a nice slow 6 miles at 8:34 pace. Only a little more then 4 weeks til UVM. I'm going to get in 21-22 miles Saturday, I only have a couple 20+ milers left before race taper. |
| Brooks Launch (Reds) Miles: 6.10 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 178.00 | Calories: 910.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Hit my 700 mile mark tonight for 2010. I got in 10.3 miles at an 8:26 average pace. My body is cryin' home to momma. I am going to rest tomorrow and go for 22 on Saturday. I hope that goes all right. |
| Brooks Launch (Reds) Miles: 10.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1510.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.20 | 0.00 | 0.00 | 0.00 | 22.20 |
| 22.2 miles in 3:35:XX - second to last long run before marathon. Today was a little slower then I wanted but who cares. This is the furthest I have ever ran. My first 18 miles were about where I wanted to be as far as pace but the lst 4 really ate my lunch. I would like to be right about 3:40:00 for my marathon, I'm not quite sure where I will make up 4 miles. Only 4 weeks left. hmm. |
| Brooks Launch (Reds) Miles: 22.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 176.00 | Calories: 3320.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 9.00 | 1.00 | 0.00 | 10.30 |
| Feelin' good tonight. I have rested the last three days since my Saturday long run. My body was telling me it needed a break after 3 hard consecutive training weeks. I ran 10 tonight at an 8:24 average pace. I finished off with a 7:20 for mile 9 to try to help my body get used to not wanting to slow down at the end of my run. Just 24 days til D-Day. "God be with me." |
| Brooks Launch (Reds) Miles: 10.30 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 177.00 | Calories: 1485.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 6.00 | 0.00 | 8.20 |
| 6 Mile tempo run at 7:40 average pace and then finished off the run with a couple of easy miles. I think this was a tempo run, I'm not really sure what dictates a tempo, from what I have read on other blogs, it is an average pace of 30 to 40 seconds faster then marathon pace. If that's tempo, that's about what I did. Cool... |
| Brooks Launch (Reds) Miles: 8.20 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 176.00 | Calories: 1220.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.80 | 1.00 | 0.00 | 0.00 | 24.80 |
| My new longest!!!! I am ready for UVM. I have 3 weeks left, I'm going to hit it hard this week and taper for the last 2. I averaged a 9:05 for 23.8 miles and for my last mile, I picked up the pace to 8:50 just to prove to myself that I could finish strong. I ended up on the TM for this long run. I woke up at 5:20 am and the rain was pouring, I waited until 6:00 to see if it would stop and to no avail, I checked the radar and it appeared to have a giant blob of green over Utah County so I rolled the nordic track in front of the big screen and went to town. 3:45:XX, that's a long time on the TM but it was better then the rain. I ran for only a couple minutes longer then last Saturday and added 2 miles to my distance. If I can peel another couple miles off I will meet my 3:40:00 time that I have been aiming for for my first marathon. "Thank you for another wonderful day." |
| Brooks Launch (Reds) Miles: 24.80 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 176.00 | Calories: 3490.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 7.00 | 0.00 | 9.20 |
|
Hills tonight. I figured I had better get some up & downs inbefore UVM. Ran the road to Elk Ridge from the highway to the top to the highway to the top to the highway and then half way back up to the turn down to my house. Here are my splits. (7:45 average pace)
1-7:25
2-7:49
3-8:53
4-7:11
5-6:46
6-9:25
7-6:18
8-8:51
9-8:15 |
| Brooks Launch (Reds) Miles: 9.20 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1370.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 3.50 | 0.00 | 0.00 | 4.30 |
| Set out for 8 miles and got just 2 away from home and started to feel a little tension in my right IT Band. I must have pushed my hill last night a little too much. I turned around and decided not to push it, it's too close to race day to mess around. I will give it tonight on some profen and try again tomorrow. (8:12 AP) |
| Brooks Launch (Reds) Miles: 4.30 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 178.00 | Calories: 640.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 5.80 |
| Stupid IT Band. I was planning on killing this week before my two week taper but after Monday's speed - hill workout, I may have messed that plan up a little. I want to make sure I don't damage myself any worse. I put in 5 miles tonight at 8:34 AP and then a little slow .8 mile jaunt. My right IT is not killing but I definatley can feel it. I'm still not experienced enough to know if it is better for me to have short slow runs during this period in my training and maybe chance inflaming it worse or if I should just rest for a few days. Oh, the trials & tribulations of trying to complete my first marathon. What a Blast!!! |
| Brooks Launch (Reds) Miles: 5.80 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 178.00 | Calories: 820.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.50 | 0.00 | 8.50 |
| 8.5 Miles today @ 7:44 AP. My right IT band did not really bother much either. I just needed a couple of slow days to repair. 2 weeks 2 days until race. Ooh... |
| Brooks Launch (Reds) Miles: 8.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 176.00 | Calories: 1280.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
|
Beautiful Morning. Ran down Salem Canal Road, up by Spanish Fork Golf Course, & then went up a deer trail and jumped onto the Salem Canal Access Road and followed the canal back to Payson. It was irrigation day so all the gates were open and I did'nt have to jump any fences to follow the canal. Saw a bunch of deer, some ducks, a couple of attack dogs, and a whole mess of birds. The temperature was perfect. 2 weeks til' D-Day!!! |
| Brooks Launch (Reds) Miles: 16.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 176.00 | Calories: 2200.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A little biking today. Rode about 6 miles at Utah Lake and around the house. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Little jog down the Provo River Tail... |
| Brooks Launch (Reds) Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 177.00 | Calories: 900.00 |
|
| | Race: |
Utah Valley Marathon (26.2 Miles) 03:39:40 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| First Marathon Completed. :) I was shooting for 3:30:00 to 3:40:00 and finished with 3:39:40. On the high end of my goal but definately within it. I never guessed how emotinal the whole experience would be. I choked back tears many time through out the race. I was so excited to finally be doing what I had trained for for six months. This whole experience gave me so much respect for all the runners out there. I thought the rain was going to be miserable but it actually was quite pleasant. At mile 20 I was on pace for about a 3:33:00 and once I climbed the little hill by the country club my legs started giving out a little. I backed off a little because I did not want to cease my calfs and I lost over a minute per mile on my pace, I added over 6 minutes on the last 6 miles that I was not expecting too, but hey, it's my first marathon, I 'll get the hang of the distance on the next one. After I finished, I broke down in my wifes arms, it was one of the best feelings I have ever had, what an accomplishment for myself. I feel great. I want to congratulate all those who ran today. |
| Brooks Launch (Reds) Miles: 26.20 |
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 177.00 | Calories: 3900.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.40 | 0.00 | 0.00 | 10.40 |
|
AM - 8.4 Miles on the Provo River Trail. Ran at an 8:10 pace.
PM - 2 miles of a slow jog or a fast walk carrying my daughter on the PRT.
Good day on the Boat :) |
| Brooks Launch (Reds) Miles: 10.40 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 176.00 | Calories: 1400.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.50 | 0.50 | 5.00 |
| Got in a few quick miles tonight through the fields. Averaged about 7:10 on the quick miles with 1/2 mile warm up and 1/2 mile cool down. I have the Hobbler Half on July 10th, I would like to get a new PR on the run so I need to pick up my training and get in some speed work. |
| Brooks Launch (Reds) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 176.00 | Calories: 740.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.42 | 2.00 | 4.00 | 0.00 | 6.42 |
| Hit the hills tonight. AP was 8:23 which I was pretty happy with considering 3 miles of the run was some pretty steep incline. I am however getting a little disapointed with my overall progress. I want to be getting faster faster. Six months ago when I started running, it was easy to progress pretty much every day. I could either go further or faster then a day or two before, that seems to no longer be the case. Some days I feel good and I feel I am improving while other days, it feels like I have regressed. I guess running is like anything else in life, it's easy to become average but to become great, it takes a lot of hard work and dedication. That's all good, I like a good challenge. |
| Brooks Launch (Reds) Miles: 6.42 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 175.00 | Calories: 960.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.93 | 1.00 | 3.90 | 0.00 | 7.83 |
| Ninety degree temps are a little different to run in then the sixties. The last couple of days I have been running in the evening while it is still 85-90 degrees and my body is still trying to get used to it. All-in-all though, it was a pretty good run. I got in almost 4 miles with AP of 7:20 and just under 4 miles at an easier pace. Feelin' good. |
| Brooks Launch (Reds) Miles: 7.83 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 1320.00 |
|
| | Race: |
Hobbler Half Marathon (13.1 Miles) 01:49:50 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Oh no. First race which I have not progressed my time and got a new PR, EVER!!! I have not trained much since UVM and I thought I could just get a new PR in the half. Don't know why I think it's that easy. I started out way too fast, I was at 7:10 AP through mile 8 and then by mile 10 I was done. My knees hurt, my feet hurt, my breathing was way labored and my brain puked out on me. I have never had such a rough last 3 miles. My pace dropped to 10 - 11 min pace for the last 3 and I have never before wanted to walk so bad. The last 3 miles of this half were harder then the last 3 miles of UVM just 4 weeks ago. A good lesson learned. I can't quick training and think that it will just stay with me. If I want to progress I need to work it. Crappy race but great lesson learned... :) |
| Brooks Launch (Reds) Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 177.00 | Calories: 2100.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Left house at 6:00 am and ran from home to 6 miles up Payson Canyon. Nice little run up but back down, I'm not sure I like the traffic on the windy road, made me a little nervous. Nice and slow, I have lost some endurance and speed since UVM. I need to pick it up and hit it hard again. Averge pace was 10 min miles. It was a slow chug up the canyon and I did'nt push myself on the way down. |
| Brooks Launch (Reds) Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 178.00 | Calories: 1800.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
New Black Brooks Launches (Best shoe ever and finally in a decent flavor). Just over 11 slow easy miles with Zac. Went to the Provo River Trail at 2:00 pm. Humidity was 1,000% and it was 95 degrees. Oh, it was a tough 11 miles, maybe the toughest ever, lungs struggled due to humidity and some alergies from the wind blowing a bunch of gunk out of the trees.
|
| Brooks Launch (Blacks) Miles: 11.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1650.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 0.00 | 0.00 | 3.50 |
| 95 degrees. A little too warm for me. 7:45 pace. |
| Brooks Launch (Blacks) Miles: 3.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 500.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hit Hobble Creek Canyon with Zac. Ran up 3.5 for a little incline and then back to the truck. Nice easy run. 85 degrees with a little breeze. It was great weather. |
| Brooks Launch (Blacks) Miles: 7.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 178.00 | Calories: 1050.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| I don't care if I ever run on a road again. Drove up Payson Canyon and ran the Benny Creek Trail. All alone, it made for a nice and peacful getaway. I went 2.65 miles up then back down. I have never hit a trail with that much incline before. I was in low gear; it felt like I was doing 7-1/2 min pace but I was really doing 15's. It was awesome. I saw a couple of snakes, a bunch of dear, and all sorts of other little creatures cruising around. No traffic to worry about, only bears :). I am definately hitting more trails in the future. Then the run back down, I averaged just over a 9 min pace. There are areas so steep that I had to side step and that slowed my pace but it was definately and incredible run. Total time was 80 minutes but I did stop and take in the scenery a few times without stopping Mr. Garmin. Oh, and I reserected the old Asic's, not my favorite shoe but I did not want to damage the new Black Launches (best shoe ever). |
| Asics Speedstar Miles: 5.25 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 750.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
|
Got a pair of trail shoes today (Asic Attacks). Went up to Benny Creek trail and got in just over 1/2 mile when a mighty thunder buster hit. The trail is steep and when wet it gets pretty dangerous so being alone I thought it would be safe to return to the car before I ended up broken and stranded miles from home all alone. I drove back down the canyon, went to the house and changed tires (Brooks Launchs) and headed out on the road. Ran up Elk Ridge and back down along the orchards to my house. I went from 68 degrees and heavy rain up Payson Canyon to 1,000 degrees and sunny running up Elk Ranch Road. Quite a change in elements. All in all a nice run. Not real fast but some good ups and downs. |
| Brooks Launch (Blacks) Miles: 6.60 | Asic Attacks (Trail Shoes) Miles: 0.60 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 176.00 | Calories: 1050.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
| Benny Creek to the Loafer Trail and then followed Loafer Trail for a couple miles and then turned back. Beautiful day and a great run. Once again, I don't care if I never see another road, trails are my new thing for a while... :) |
| Asic Attacks (Trail Shoes) Miles: 9.75 |
|
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 177.00 | Calories: 1500.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles with Zac. This is his last long run before his first half marathon in 2-1/2 weeks. I think he is going to do great. I am going to pace him, he's shooting for a 9 minute pace, today we averaged close to 10's so 9's should'nt be a problem down Hobble Creek, today we had quite a bit of uphill. All-in-all I have a good start on my week, and I am headed back to the mountain trails, hopefully on Wednesday. I need to finish painting tomorrow and get my family out of this mess. I have put off painting and re-hanging the doors for the last 2 days so I could run, I know, selfish... |
| Brooks Launch (Blacks) Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 177.00 | Calories: 1800.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.14 | 0.00 | 0.00 | 0.00 | 16.14 |
|
Whoa!!! Started running at 8:00 am on what I thought was the Loafer Summit Trail. I took the wrong trail at first and before I figured out I was running to Nephi and not the summit I had already ran more than 2 miles. I turned around and when I got back to where I started I had a little more than 4 miles down. This error changed my 12 mile run into a 16+ mile run which I had not planned for. I headed for the summit and made it to the top. The last .2 mile stretch was pretty sketchy, I fealt like I needed climbing ropes and someone belaying me. I got to the summit and wanted a nice picture of the valley and my phone was drained and I did not have enough battery powere left to take a picture. That's ok, I did sign my name in the book in the mailbox and that was kind of cool. I made it down and layed in the river for 20 minutes to cool off my muscles which were cramping at this point. I feel comparable to how I fealt after UVM. I ran about 80% of the 16 miles, there was some areas were it was just to steep and dangerous to run and I had to hike. I only took a couple 5 minute breaks, one being at the summit, over the 5 hrs and 23 minutes I was gone. Slow pace but an extreme workout. I think I am going to hurt tomorrow.
|
| Asic Attacks (Trail Shoes) Miles: 16.14 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 175.00 | Calories: 2400.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.17 | 0.00 | 0.00 | 0.00 | 10.17 |
| 10 easy miles with Zac. We ran down the Salem Canal Road, nice and flat. The only issue was the 90 degree temperature and we did not drop water. We were able to grab a quick drink at the ball field but other thatn that it was a hot sweaty run. Good for the pours I guess. |
| Brooks Launch (Blacks) Miles: 10.17 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 177.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.25 | 0.00 | 3.25 |
|
Quick 3 in the heat - around 7:30 AP. |
| Brooks Launch (Blacks) Miles: 3.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 180.00 | Calories: 450.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 1.00 | 3.00 |
|
Speed work w/ Zac @ Springville HS Track. FUN!!! | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Bandit ran the Hobble Creek half today. I paced my Mon and my Aunt. It was a great time. Neither of them have ran a race in 20 years, it will be an awesome memory in time and I am very proud of both of them. Finish time was 2 hrs 32 minutes. It was a slow but steady pace, we ended at the same pace we started at, actually it was probably the mose consistent pace I have ever ran in a half. I also hit my 1,000 mile mark for 2010 today just past the six mile mark so that made for an evan more memorable day. |
| Brooks Launch (Blacks) Miles: 14.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 2000.00 |
|
| | Race: |
Moonlight Half Marathon (13.1 Miles) 01:56:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Paced Zac on his first race. He was shotting for 10 min miles and finished with 9 min pace. We were both stoked. It was a fun run. A little different style than most races with everyone starting at different times and all but it was a good time. |
| Brooks Launch (Blacks) Miles: 13.10 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 176.00 | Calories: 1900.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.55 | 5.00 | 0.00 | 5.55 |
|
5 Miles at 7:30 pace and then .55 mile cool down. It felt good to do a few quick miles after doing a couple slow halfs over the last couple weeks. I needed this. |
| Brooks Launch (Blacks) Miles: 5.55 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 176.00 | Calories: 800.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
|
6 on bike and 3 miles speed work on the track. |
| Brooks Launch (Blacks) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 900.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Trails Trails Trails. |
| Asic Attacks (Trail Shoes) Miles: 6.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 177.00 | Calories: 900.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with Zac on Benny Creek. |
| Asic Attacks (Trail Shoes) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 | Weight: 177.00 | Calories: 750.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 0.00 | 0.00 | 0.00 | 5.02 |
| New trails up Payson Canyon. Ran on trails carved into the terrain from cows. Found some beatiful country. |
| Asic Attacks (Trail Shoes) Miles: 5.02 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 176.00 | Calories: 750.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 up Payson Canyon on the cow trails. |
| Asic Attacks (Trail Shoes) Miles: 5.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| 9.6 Miles with Zac up and back in Hobble Creek. Good easy run with som great conversation. |
| Brooks Launch (Blacks) Miles: 9.60 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1450.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Tried out the new schnauzz today. First day running since the deviated septum surgery 4 weeks ago. Nose hurt a little when I got done but not bad enough to stop me. I'm back on it. Need to get back in shape and plan for the next marathon. |
| Brooks Launch (Blacks) Miles: 7.50 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1075.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.55 | 0.00 | 0.00 | 5.55 |
| Nose hurt a bit tonight after run. The cold air irritated the nose from the septum surgery and I could taste a little blood draining, but all in all good. I'm happy with the new air intake. I have not been able to breathe this well in more than 20 years. Excited to be able to run again. |
| Brooks Launch (Blacks) Miles: 5.55 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 800.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Six in the dark. 8 minute pace. |
| Brooks Launch (Blacks) Miles: 6.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 178.00 | Calories: 900.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Got a few miles in between sets bench, sit ups, and curls. Good work out. 1 hour. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 450.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| Ran through fields and back around past Krishna Temple and through Salem and then back home. Nice run, beautiful day. |
| Brooks Launch (Blacks) Miles: 11.11 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 177.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| A little snow falling tonight, I was a little cold starting out, the temps were around 37 degrees. By mile 2 I got warmed up and felt good. Had an average pace of 7:59 which I was happy with. Tonight is the first run I have paced under 8 MP since my surgery so it felt really good. I am wanting to get back in the mid 7's on my 6-7 mile runs in the next month or so. |
| Brooks Launch (Blacks) Miles: 6.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 920.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.05 | 0.00 | 0.00 | 8.05 |
| Great little run. Started out with temps around 40 degrees by the time I hit mile 1 the rain started, by the time I hit mile 4 the rain had turned to sleet and snow and the temps dropped to the mid 30's, by mile 8 I was wet and cold but having a great time, I really like cooler weather for running. |
| Brooks Launch (Blacks) Miles: 8.05 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 179.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.31 | 1.00 | 0.00 | 6.31 |
| Smith's 6'er route. I am really starting to enjoy this 6 mile run. It has some very good up's and down's. There is very little flat ground on this route. I use to hate hills both incline and decline but lately I have started to love 'em. Nothing like the pay off of getting to the top of a mile incline in record time. Finished with an average pace of 7:55's, a little better then the 7:59's a did a couple of days ago on this same route. I am looking for a new PR, I just need to pick a race and set a goal for either a half or full. The nose is pretty much healed from the septum surgery and it is better then I ever imagined. I can finally breathe after 35 years of life. |
| Brooks Launch (Blacks) Miles: 6.31 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1000.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Great run today. Ran out to Spring Lake and then cut down west over I-15 back down the frontrage road and worked my way back home. Very hilly route. about 1/3 of the route was incline or decline. Good workout to start and end a very busy week with no training. |
| Brooks Launch (Blacks) Miles: 11.00 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 178.00 | Calories: 1650.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
| 25 degrees, dark, icy and awesome. I love winter running, it changes up the average road running. I am missing the mountain trails but tonight all the obstacles and ice reminded me a lttle of trail running. It is a little more dangerous and I had to really watch out for black ice. I found that most people don't clear their sidewalks, maybe just because it is Sunday but all in all I had a good run. 6.11 miles at 9 minute pace, slow but safe with all the ice out. |
| Brooks Launch (Blacks) Miles: 6.11 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 178.00 | Calories: 900.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 slow & easy... |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 178.00 | Calories: 900.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.31 | 0.00 | 0.00 | 6.31 |
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Smith's past Ceasar's Route. Average pace of 7:52 per mile. I am getting a little speed back in my short runs. Looking to be average pacing at 7:30's in the next month or two for my 5-7 mile runs and back around 8:00's for my long runs. It's been since UVM in June when I was averaging 7:30's. I think I will have the time needed now work has slowed. |
| Brooks Launch (Blacks) Miles: 6.31 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 178.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Base Miles! Easy Miles tonight, sluffed school, worked late and then got in a few miles. Happy Day... |
| Brooks Launch (Blacks) Miles: 7.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 178.00 | Calories: 1050.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.05 | 0.00 | 0.00 | 0.00 | 13.05 |
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Nice easy run. Temps. were perfect. Feeling it a little the last mile, this was my first 13+ mile run in a few months. Good week. |
| Brooks Launch (Blacks) Miles: 13.05 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 178.00 | Calories: 1950.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy going up Hobble Creek and then Zac's IT band was bothering him and we had to turn back. Set out for 13 ended up with half that. Will make up tomorrow. |
| Brooks Launch (Blacks) Miles: 6.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 950.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 4.00 | 0.00 | 0.00 | 10.10 |
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| Brooks Launch (Blacks) Miles: 10.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1500.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 6.00 | 0.00 | 6.30 |
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Smith's Route - 6 miles @ 7:36 pace and then .3 mile cool down around the neighborhood. This is the fastest pace I'v had in a few months. There are a few pretty good inclines on this route, I need to go out and hit a flat 6 and see what I can pace at. Getting a little speed back after a few months of slacking. Finals are over Thursday and then I will have some extra time to train. Felt really good tonight. One year ago tonight I was at the hospital. It's been a good year. |
| Brooks Launch (Blacks) Miles: 6.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 177.00 | Calories: 950.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.05 | 0.00 | 0.00 | 8.05 |
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Smith's to Bible Church Route - 8 miles at 8:13 pace. Just a nice crusier run. A lot of slush and snow to deal with and again I found that most people don't clear their walks, so most of my run was down the shoulder of the road in the slush. |
| Brooks Launch (Blacks) Miles: 8.05 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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Running with the elements, rain, wind and slush, made for an entertaining run. Slow pace at just over 9 min. miles. Hit the 1,200 mile mark today for 2010, that's pretty cool considering that 1 year ago today I was in the hopital out of commission. It's been a great year and looking forward to an even better year in 2011. |
| Brooks Launch (Blacks) Miles: 12.30 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1850.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 8.00 | 0.00 | 0.00 | 10.30 |
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Nice Christmas Eve Afternoon run. Out past the Bible Church and back past the hospital and then went into Salem and back home down the canal road. No where to run with all the snow on the shoulders of the roads and very few sidewalks that have been cleared. Just stayed on point and dodged cars. There is a lot of drivers that do not pay attention, I had to run around the back of several that did not see me and just pulled right on through the intersection when I was just entering it. It's all good though.
Merry Christmas to All... |
| Brooks Launch (Blacks) Miles: 10.30 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 180.00 | Calories: 1550.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Foggy 26 degree run. Still running in the slush & ice on the shoulders, I am hoping that we will get a thaw but it looks to be the opposite. Colder weather is upon us. |
| Brooks Launch (Blacks) Miles: 8.05 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 180.00 | Calories: 1200.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 1.00 | 0.00 | 5.20 |
| A little cruise - 8:30 AP, nice and easy. |
| Brooks Launch (Blacks) Miles: 5.20 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 180.00 | Calories: 780.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 720.52 | 395.22 | 97.15 | 21.63 | 1234.52 |
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| Asics Speedstar Miles: 13.35 | Brooks Launch (Reds) Miles: 492.13 | Mizuno Wave Miles: 5.14 | Brooks Launch (Blacks) Miles: 263.56 | Asic Attacks (Trail Shoes) Miles: 48.01 |
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| Night Sleep Time: 750.00 | Nap Time: 15.00 | Total Sleep Time: 765.00 | Weight: 178.19 | Calories: 159709.00 | |
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