| Location: Salt Lake City,UT, Member Since: Jul 01, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Marathon PR: 3:39:59 (St. George 2010);
Half Marathon PR: 1:37:49 (aided) (Hobble Creek Half 2010);
10k PR: 43:37 (Deseret News 2010).
42:18 (aided) (Utah Summer Games, Cedar City 2010)
5k PR: 21:16 (Painters 2010);
20:04 (aided) (Running of the Leopards 2010).
Short-Term Running Goals: I have decided to follow Sasha's advice in his article "How to Qualify for Boston." So this winter, I am working on my endurance by running six days a week. I started by running three miles everyday and as long as I feel like going on Saturday (but never more than 3x my daily distance). I am slowly trying to build my daily mileage to 10 miles per day. I hope to get there by early next summer. Long-Term Running Goals: To run until the day I die. To run a marathon under 3 hours. Personal: I am married to my beautiful wife and I have three children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 130.24 | 2.00 | 4.04 | 8.45 | 144.73 |
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| Night Sleep Time: 87.50 | Nap Time: 0.00 | Total Sleep Time: 87.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.00 | 4.65 |
| Really easy recovery run with the dog. After the tough workouts on Saturday and on Monday, it took a lot for me to get out of bed for this one, but I thought I better get up and stretch the legs out a little bit. Once I got going, it wasn't too bad. I ran about one minute per mile slower than usual, but overall, it felt good to get out. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.71 | 0.00 | 0.00 | 0.00 | 5.71 |
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I had an easy morning run to Sugarhouse Park and back with Stockton. We're still lacking that little pick-me-up that we ran with before my injury, but it feels like we're getting back in the habit of running.
I ate a yogurt and drank some water before the run, and that seemed to give me enough energy. I'm going to experiment a little bit and see how my eating affects my running. The temperature was perfect this morning (about low 50s and overcast).
After my run, I stretched and did some core exercises.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.46 | 0.00 | 0.00 | 0.00 | 5.46 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.03 | 0.00 | 0.00 | 0.00 | 9.03 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.85 | 2.00 | 0.00 | 0.00 | 13.85 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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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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Hot, windy run from the office to Liberty Park (2x around) and back. I am amazed at how hot it has been. I felt a little sluggish today because of the heat and the long run yesterday. But overall, I am feeling pretty good.
I ate some quinoa (sp?) salad, some yogurt and a cliff bar before my run. I probably could have hydrated a little better. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.04 | 0.00 | 8.04 |
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Crazy hard run in Bountiful. We started at the bottom of the hill by the freeway and ended up in the mountains at the water tower. I don't know how many feet in elevation we raised, but it was intense. Coming down was no picnic either because it was steep in places. But we had a good time. I hate doing hills, but I like gettin a lot of bang for my buck.
I think I'm going to take a day off. I'm looking forward to the summer games this weekend. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Utah Summer Games 10k (6.2 Miles) 00:42:18, Place overall: 22, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 6.20 | 8.20 |
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Splits:
1: 6:23
2. 6:43
3. 6:59
4. 6:59
5: 6:58
6: 6:59
.2: 1:21
The race was well organized. As shown by my times, the first two miles included a lot of downhill. I felt good about my effort (PR by far) and that I was able to keep my pace consistent throughout. I was happy with the results. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy treadmill run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| Early morning run up and down Millcreek canyon with Mark Payne. Good run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.89 | 0.00 | 0.00 | 0.00 | 13.89 |
| Early run with Mark P. up City Creek Canyon. We hit the trail for a couple of miles at the top. I was tired at the end, but pushed it pretty good for the last couple of miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Easy run from the office to Liberty Park (2x around) and back. It is getting hotter. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.25 | 5.25 |
| I did a hill workout on the treadmill. I put it at a 10 minute pace and it would go on a 1.5 incline for one minute, and then it would go progressively up for a minute (4.5, 5.5, 6.5, 7.8) and then back to 1.5 for a minute. The TM said I climbed 950 feet in a 50 minute run. It was a good workout that was easy on the joints. I think I may work that one into my weekly schedule. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| Tough lunchtime run in the heat (it was between 80-85). Felt pretty good, but started to feel a little bit zapped at the end of it. I'm hoping that running in the heat will help me prepare for St. George if it ends up being a warm day. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.08 | 0.00 | 0.00 | 0.00 | 6.08 |
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Another warm lunchtime run to the Liberty Park and back. I am feeling good and looking forward to my 5k on the 3rd of July. It should be a fun race season.
Of note, the trucks are still surrounding Liberty Park trying to clean up all the oil from the Cheveron pipe spill. It looks like they are funneling all the oil to the pond in the park and then cleaning it up from there. What a mess! |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.06 | 0.00 | 0.00 | 0.00 | 18.06 |
| I did 12 in the morning (5 with the dog). Then we had my daughter's 3rd birthday party. Then after the festivities, I did 6 more (again with the dog). I was impressed with Stockton. That is by far the most he has done in one day and he held on well. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.06 | 0.00 | 0.00 | 0.00 | 5.06 |
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Sluggish morning run with the dog. I didn't eat well over the weekend due to my wife's wonderful cake baking skills. I hate to love you coconut cake. I hate to love you.
I may try to get 3-4 more miles in this evening. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Easy morning run with the pup. I'm still feeling a little sluggish. I ate half a banana and a glass of water before my run and that seemed to be enough to get me through for an hour. The weather is beautiful right now (in the morning). Mid-60s, sunny, no wind. It feels good to get out. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Good run with the dog around the neighborhood. I'm still feeling a little bit sluggish, but perhaps its just one of those plateaus that MarkP always tells me about. I got to fight through it I guess.
I'm really looking forward to the Murray 5k on Saturday. It's one of my favorites. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 130.24 | 2.00 | 4.04 | 8.45 | 144.73 |
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| Night Sleep Time: 87.50 | Nap Time: 0.00 | Total Sleep Time: 87.50 | |
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