| 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 | | 181.77 | 4.00 | 0.00 | 0.00 | 185.77 |
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| Vertical Feet 2013 Miles: 9776.00 | Altra Lone Peak 1.5 Miles: 43.39 | Altra Instinct V2 Miles: 5.60 | Saucony Mirage Miles: 95.08 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.69 | 0.00 | 0.00 | 0.00 | 5.69 |
| Next week my training will shift from trail runs to road runs. At least during the week. Time to get ready for St. George. So, today and tomorrow, and possibly sunday, are "enjoy some trails" days before I make the shift. I plan to still run farmington canyon road during the week when I'm not doing speed training, and some of my long runs on the weekend will probably be trail runs, but I've got to switch back to road if I'm going to be ready to beat last years time. hopefully, my higher baseline will help me in getting faster before race day. |
| Vertical Feet 2013 Miles: 1394.00 | Altra Lone Peak 1.5 Miles: 5.69 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Not exactly a stellar running day. The plan was to get up early and get in 10-15. I caught some guilt from the wife because the kids were having some cousins sleep over and she wanted help. On top of that, the kids all stayed up all night and so I did too. I went out tonight, first with my step daughter then by myself. 1.2 with Sydney 4.4 alone, on the street. |
| Altra Instinct V2 Miles: 5.60 |
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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 |
| Woke up late. Ran in the heat. Slow miles: 9:59 avg. |
| Vertical Feet 2013 Miles: 863.00 | Saucony Mirage Miles: 8.00 |
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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 |
| Up farmington canyon. I wanted to get 10 but started a little later than usual so I didn't have time. The poop stop didn't help timing wise either. Slow going up, but I got some good leg turnover going down and managed to keep all 4 downhill laps under 7:30, with the last 2 being under 7:00. I think this downhill speed running will pay off on marathon day. |
| Vertical Feet 2013 Miles: 1643.00 | Altra Lone Peak 1.5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Steady state run today. 1 mile warmup followed by 50 minutes @ 7:41-8:03 pace. I managed a 7:49 pace for the 6.4 miles. The graph for my pace on Garmin is pretty flat, so I must have done a good job maintaining a steady pace. I was pleased that the effort, although not exactly easy, was not all that difficult. Tomorrow's workout is going to be pretty hard so hopefully today's will count as rest-ish. |
| Vertical Feet 2013 Miles: 107.00 | Saucony Mirage Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.58 | 4.00 | 0.00 | 0.00 | 7.58 |
| Marathon pace (MP) day. I should have pushed this workout to Thursday to give myself a day of rest from speed in between. The workout: 4 x 1 mile @ 6:40-7:00 pace w/800 meter (1/2 mile) jogging recovery in between. My MP should be 6:49 to hit my goal time, so the plan was to keep it as close to that as possible. My splits were: 6:48, 6:45, 6:54, and 6:59. That last one was hard. Average split time was 6.51 so not too bad. I think I will make my speed workout on Sunday, Tuesday, and Thursday so I can rest for a day in between them from now on. |
| Saucony Mirage Miles: 7.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Steady state run again today. 1 mile warm up, 50 minutes @ 7:40-805 pace, 1 mile cool down. Average pace for 50 minutes was 7:45. I had a headwind after the turn around which made the return trip much harder. |
| Saucony Mirage Miles: 8.50 |
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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 |
| TM miles while my wife is at work. |
| Saucony Mirage Miles: 10.00 |
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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 |
| Tempo run on Legacy Parkway trail. workout was 1 mile warm up, 2 x 20 minutes @ 7:23- 7:39 pace w/5:00 resting job in between. First 20 minute interval was 7:27 per mile, second was 7:32. Tomorrow is resting run day so I'll be going up the mountain I think. |
| Saucony Mirage Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| 6.6 on the TM. Should have got out this morning but didn't. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM again. 6 in 55 minutes. I'm not sure but I think my fatigue this week is from over doing it last week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 around town. According to McMillan, I should be keeping my pace between 8:23-9:40 for this type of a run. I managed an overall pace of 9:10, mostly because the last couple of miles had some steep hills in them. I'm supposed to do speed work tomorrow but as wiped as I'm feeling right now, I may just go for another easy paced 8-10 miles. |
| Saucony Mirage Miles: 8.50 |
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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 |
| TM at the hotel in nampa. |
| Saucony Mirage Miles: 11.00 |
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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 |
| Run with step daughter. Very whiny run. Probably my last. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Run around the neighborhood tonight after work. I've found a new circular route that is 10 miles and incorporates dirt, asphalt, and a little bit of grass. 9:07 avg pace. |
| Vertical Feet 2013 Miles: 763.00 | Saucony Mirage Miles: 9.00 |
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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 |
| This was supposed to be a speed workout. It very quickly devolved into a slow run. I started with a 1 mile warm up, which was supposed to be slow. It was actually 1.3 miles. At the end of the warm up I tried to hit a 6:49 pace. I managed to hit a 6:35 pace, but that quickly faded and my average lap time ended up being 7:25. I couldn't seem to make my legs move any faster. The next lap was slower, 7:40, and the next one slower than that, 8:23. After the first lap I decided to adjust the workout to a tempo run pace, around 7:30 per mile. after the second lap I decided I should adjust it again to a steady state pace, around 7:40. After the third lap I just gave up and decided to finish at whatever pace felt comfortable. I think the problem was two fold. First, I didn't go out until this afternoon when it was warmer outside. This typically makes me slower. Second, I've had spaghetti for 2 of my last 3 meals. While I like spaghetti, the meat sauce stays with me for a while. Haunts me might be a better way to describe it. If I'm going to eat spaghetti before I run, it needs to be at least 12 hours before. It was only a 3 hour gap today and I paid for it. Fortunately, I didn't end up vomiting, though I came close once. Hopefully tomorrow will be better. |
| Saucony Mirage Miles: 6.00 |
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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 |
| My plan was to run Farmington Canyon, up and back, 10 miles round trip. Then, I woke up late, drove to the canyon before realizing I didn't have a watch or phone to track myself, and drove home to get one of those things. I could have probably just gone without it, but I wasn't feeling motivated enough to do that. By the time I got home, I was never going to get decent distance in before work time, so I bagged it in favor of the treadmill. 7 miles at a 1% grade in 62 minutes. Not my best showing, but at least I got some miles in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| Flag Rock with MVH. I haven't run with him in a while and it was good to get out there again. It helped that he was tired so I could keep up. Despite the fire, the trail was only burned in one place and there was some red fire retardant on one other part. There were also a lot of mosquitoes on at the rock. |
| Vertical Feet 2013 Miles: 1900.00 | Altra Lone Peak 1.5 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the mid mountain trail in PC. It wiped me out way more than I expected. When I got home I weighed myself and quickly discovered the issue: calories. In the last couple of days I've lost 5 pounds. I'm pretty sure I don't have 5 pounds to lose. Somehow I needs to get more calories. |
| Vertical Feet 2013 Miles: 1576.00 | Altra Lone Peak 1.5 Miles: 12.00 |
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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 |
| I don't know what it was about Saturday's run but it really took it out of me. I was beat and sore sunday but thought it would go away by monday. It didn't so I decided to take the day off and let my legs recover a bit. I was feeling pretty good this morning to out I went. 9 around the neighborhood at an easy pace, 9:32 average.
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| Vertical Feet 2013 Miles: 735.00 |
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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 |
| Tm | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Neighborhood run again. Nothing special but I got the miles. the first half was kind of slow due to the uphill nature of the route but the second half picked up a bit. I finished with a 9:29/mi time, which is in range for easy run pace. Good enough.
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| Vertical Feet 2013 Miles: 795.00 | Saucony Mirage Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 on TM in 36 minutes | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I don't know what my deal is this week but I feel beat. I couldn't get out of bed this morning and by the time I did it was already hot enough I couldn't convince myself to go run in the heat. So, I did 10 on the TM in 91 minutes. |
| Altra Lone Peak 1.5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 181.77 | 4.00 | 0.00 | 0.00 | 185.77 |
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| Vertical Feet 2013 Miles: 9776.00 | Altra Lone Peak 1.5 Miles: 43.39 | Altra Instinct V2 Miles: 5.60 | Saucony Mirage Miles: 95.08 |
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