| Location: Farmington,Ut,United States Member Since: Sep 12, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: Not much to speak of yet.
My fastest Marathon was 3:38 (St. George); 3:36:00 (St. George 2012)
My fastest Half was 1:55 (Farmington Festival Days)
Haven't competed in anything less than a half in a while Short-Term Running Goals: 5K: 21 min
10K: 40 min
Half: 1:40
Marathon: 3:05 Long-Term Running Goals: Get my mile time down to 6 min for long distances (marathon pace)
run a 4 min mile
get fast and competitive on trails
get fast enough to be a local elite Personal: married with kids. I want my kids to see me accomplish the above goals so hopefully they too will want to be active and healthy. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.63 | 8.10 | 0.00 | 0.00 | 65.73 |
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| Saucony Perigrin Miles: 10.50 | Flag Rock Summits 2013 Miles: 1.00 | Vertical Feet 2013 Miles: 3225.00 | Altra Instinct V2 Miles: 25.93 | Saucony Mirage Miles: 24.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| This was pretty rough. Some of the difficulty was the knee deep snow coming down from flag rock and some of it was my lack of calories and water. I brought water with me but my bottle froze 2 miles in and I was left carrying a ice block. I managed to sort it out at mile 8, which helped a little bit. Despite how grueling this run was I think I'm going to do it again because it has too be good for building muscle, right? Very slow: 3:17:23 |
| Saucony Perigrin Miles: 10.50 | Flag Rock Summits 2013 Miles: 1.00 | Vertical Feet 2013 Miles: 3225.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Inherited my mother-in-laws treadmill so now I can run in my garage. 5 miles in 42 minutes even, 8:24 per mile. I think I will start using this as my speed training method until it warms up. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the TM again. I wanted to do something else but it was dark and cold. |
| Altra Instinct V2 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I wanted to join the fellas for a run up Farmington Canyon this morning but the family schedule wouldn't allow it. So I slept in and then ran 4 on the TM in 34 minutes before work. |
| Saucony Mirage Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles is lame, I know. I meant to wake up and go up the canyon this morning but I can't seem to pry my butt out of bed any earlier than 7. Which is why I only got in 3 miles. And those were on a treadmill. |
| Saucony Mirage Miles: 3.00 |
| | Comments(2) |
| | Race: |
St. George 5K (3.107 Miles) 00:23:00, Place overall: 54, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| I didn't expect this to go as well as it did. I think this is a PR but its not quite as fast as I wanted it to be. I didn't really train so I'll take it. Overall: 54 out of 575 |
| Altra Instinct V2 Miles: 3.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.83 | 0.00 | 0.00 | 0.00 | 3.83 |
| I couldn't miss another opportunity to run in beautiful st.george. 3.83 miles from the condo to the mountain bike trails. |
| Altra Instinct V2 Miles: 3.83 |
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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 |
| treadmill running. 6 miles in 52 minutes. |
| Saucony Mirage Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 5.00 | 0.00 | 0.00 | 6.30 |
| TM again. I'm too much of a wimp to get out in the crappy air I guess. I also feel like I need to get back into constant running conditioning before I join the team for a run up F-town canyon, though I regret that decision every time I read one of their blogs. So, I've been doing speed work mostly on the TM. It's the best way to keep it interesting. I've been taking workouts from a book I got a while back called "treadmill training for runners." It's been pretty good so far. Today I did what it called a "cruiser" workout. Essentially, warm up for 10 minutes, then up the speed to 10 seconds slower than 10k pace and hold that for 5-6 miles. My 10k pace, according to McMillan and based on my 5k performance last weekend, is 7:41 per mile. 10 seconds slower than my 10k pace is 7:51 per mile. I managed to maintain that pace for 2.5 miles before feeling like I was going to fall off the back of the treadmill. I then backed it down to 10 minute mile to catch my breath for a 1/2 mile and then pushed it back up to 7:51 for the next mile. I had to once again back off after that mile for about .3 but then finished strong. It was a very tough effort but felt great afterward. If I'm not going to get out for vert at least I can get my legs ready to move fast. .5 cool down because I was running out of time. |
| Saucony Mirage Miles: 6.30 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill |
| Saucony Mirage Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill. Last 1.5 at 5% incline and 10 minute mile pace. |
| Altra Instinct V2 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at an easy pace on the TM followed by snow shoveling for an hour. |
| Altra Instinct V2 Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| The goal this week is to run every day. Last night I thought I would go up Farmington Canyon. This morning there was 3-4 inches of new snow on my driveway, which meant I had to shovel again. No time for a longer run. So I did 3 on the TM again with 2 miles in just under 15:30 @ 1% incline and last mile at 7% incline and 9:40 pace. |
| Altra Instinct V2 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| more snow to shovel this morning so 3 more on the TM. I wore my Garmin while shoveling, per Dorsimus's suggestion yesterday. Turns out I shoveled .6 miles of snow. |
| Altra Instinct V2 Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.63 | 8.10 | 0.00 | 0.00 | 65.73 |
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| Saucony Perigrin Miles: 10.50 | Flag Rock Summits 2013 Miles: 1.00 | Vertical Feet 2013 Miles: 3225.00 | Altra Instinct V2 Miles: 25.93 | Saucony Mirage Miles: 24.30 |
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