| 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 | | 139.58 | 0.00 | 7.00 | 3.75 | 150.33 |
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| Night Sleep Time: 37.50 | Nap Time: 1.00 | Total Sleep Time: 38.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did about 45 minutes on the elliptical machine today. My achilles has been a little sore, so I thought I would take it easy. It was the equivalent of a 5 mile run according to the machine. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| I did an easy 5.5 on the treadmill today. About a 9 minute pace. I felt pretty good and the achilles is doing better, but is still a little sore. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I usually run the Murray 5k, but I didn't this year because I volunteered at the Freedom Days 5k in Provo so I could win a spot in St. George. Fortunately, my efforts paid off, and I got the spot. So I'll see many of you there. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| I did an 18 miler today. I ran 6 with my pals Johnny and Andrea and they had to leave. I was feeling good, so I did another 12 miles from where they left me. An easy out and back on the JRP. I was doing a 9 - 9:30 pace most of the way but picked it up a little bit for miles 14-16 ... about an 8:40 pace. It felt good. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Went on a hike up Little Water (in Millcreek canyon) with the wife and kids. My three year old got a little tired, so we didn't make it all the way up to Dog Lake. Maybe after a little more practice. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Today, I ran 5 miles on the JRP. I did a slow one mile warm-up (about 9:30 pace), then three one mile tempo runs with 4-5 minutes of walking in between:
mile one: 7:39
mile two: 7:45
mile three: 7:40
Then I did a one mile cool down, and went to work. I don't normally run in the morning, but I have decided that I am going to start doing it this week. It felt good today.
I also learned that I got into St. George this past weekend. My friend and I each earned a spot by volunteering at the Freedom Run 5k/10k in Provo. I am a part of a great group of people who were very kind to help us to get in. |
| 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 | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| I had an easy lunch time run around the canyon rim area, through Tanner Park and the Dog Park, and over to the Bonneville Shoreline Trail. And then over towards 3300 South and back down to the park. It got a little bit hot towards the end, but overall I felt pretty good. The first couple of miles had some slight uphill, but it was pretty much downhill 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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This morning I ran over to Highland High and did 8 x 200 at repitition pace (50 seconds). Then I stretched and ran home. I didn't get out of the house until 6:35, so I need to get out of bed a little bit earlier. I had to cut my workout a little bit short. I did a total of 5.25 miles.
The achilles is still a little sore. Trying to stay off the hills until I talk to the doctor. I see him Monday. |
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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 |
| Took the day off. Felt a little tired and the achilles was a little sore. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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I did a 7 mile easy run today on the JRP. Mostly 9:30s. It took me about a mile and a half to warm-up, and then I started feeling really good. I dig the morning runs on the JRP. It is so calm and the water cools it off a little bit. The run took me a little over an hour (1:07:and change).
I took yesterday off to rest the achilles. It felt a lot better today. |
| 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 | | 17.68 | 0.00 | 0.00 | 0.00 | 17.68 |
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I ran with the group today up Emigration Canyon. We held a steady pace and I felt pretty good. We went a litte under 9 miles out from Ruth's Diner and back. I was able to hold some 8:30s coming back (MP miles) so I felt okay with that. I didn't feel too tired after the run, so that was also pretty encouraging. I put in a lot (relatively) of miles this week and I am feeling great. I think I will hold it at 40 or so for the rest of the month before I try to increase mileage.
This was the farthest Johnny had ever run and he looked pretty good the whole way. So props to him.
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| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I did an easy 4 mile run up city creek with the wife and kids. I guess it wasn't too easy pushing the stroller up the hills, but we were taking it pretty easy. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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I went to the doctor today. He said I have achilles tendonitis and told me to hit the elliptical this week and avoid running until Saturday. He put me on some cortisone and told me to call him when the swelling went down.
So I will hit the elliptical this week and try to hold out until Saturday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I did 55 minutes on the elliptical machine. I did intervals every two minutes where I would up the intensity to get my heartrate up. It was a pretty good workout, but I can't wait until I run again on Saturday. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Did another session on the elliptical machine. I upped the resistance pretty high and got a pretty difficult 40 minute segment in. I guess the one good thing about this week is that I am learning how to cross-train. I know that according to the principle of specificity, I should focus most of my time on running. But this injury has shown me that I can get a pretty good workout in when I can't run for whatever reason.
I also did some wallsits, some core planks, and some stretching. It was a pretty good workout overall. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Did a 5 mile walk/jog with the kids in the jogging stroller at the JRP. The achilles is feeling better. I'll start running again on Monday. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four mile easy run at the JRP. Everything felt great. Dr. told me to do easy runs this week, so I will do 4-5 4-6 milers this week, and then start back up with my running pals next Saturday. It felt great to run again. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6.5 miler today on the JRP. It took me about 2 miles to get warmed up, but after that I felt great. The achilles was a little sore after I ran, but overall, I think I am almost back to normal. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I did 3 x 20 pushups, 3 x 25 curls with light dumbbells, 50 crunches, 3 x 30 core planks, and 3 x 1:00 wall sits. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5.25 easy miles on the treadmill. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I ran 8.5 easy miles at the JRP this morning and some strides in one of the parking lots in the middle of the run. The achilles feels good. I am looking forward to doing some threshold running tomorrow with the group. It will be the first time I've done some hard running in a couple of weeks, so I am excited to test it 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 | | 7.00 | 0.00 | 3.00 | 0.50 | 10.50 |
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I did lineups and 3 x 1 mile tempos in Kearns with the group. My split times on the tempos were:
(1) 7:57 (slight down hill)
(2) 8:28 (slight uphill)
(3) 7:37 (down hill)
I probably went a little too fast on the last one. In light of my injury, I am trying to keep things steady and consistent. Overall, though, I am feeling really good. I am excited for Provo 1/2 in two weeks.
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.25 | 7.25 |
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I did some interval work this evening with Andrea, Tracy C., Tracy A. and Nattles. I did a 1.5 mile warm up, and some strides. Then I did 2 x 200 @ .41 and .42. A little too fast for my level I think. And then I did some Yasso 800s with jogging in between each rep. My times were all over the place. It took me awhile to find my pace, but I got more consistent as I went along. My goal was to be in the 3:42-3:45 range). My times were as follows:
1 -- 3:37 (whoa nellie)
2 -- 3:47 (a little faster)
3 -- 3:52 (speed up, slow poke)
4 -- 3:46 (better ...)
5 -- 3:44 (a little better ...)
6 -- 3:43 (there you go, good finish)
The last three were right where I wanted to be, especially considering the heat. The first one was too fast and the third one was too slow. Of course, I was dodging football player parents on the track during that rep, so that may explain the slower time a little bit. Overall, it was a pretty good workout. I did a 1/2 mile cool down and some stretching when I was done.
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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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 |
| I did 7 easy miles with Andrea, Johnny and Murphy up City Creek this morning. We started at the Capitol and went up 3.5 miles and took it pretty easy coming down also. It was a great way to start the day and to recover after the hard workout last night. |
| Night Sleep Time: 6.50 | Nap Time: 1.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mile run on the treadmill during lunch. |
| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| I did 4 x 1 mile tempos today on the JRP with 2:30 minute walking breaks between each tempo. My mile tempos were as follows: 1 -- 7:43 2 -- 7:38 3 -- 7:39 4 -- 7:53 My last mile indicated that I probably needed to get miles 2-3 closer to the 7:43 range that I did for my first mile. I try to run my tempos in what is subjectively called "comfortably hard." And that's what I felt like. I was really surprised that the last one was so much slower than the first three. It felt pretty similar, but I did get caught up on the bridge because I got behind two walkers that weren't interested in letting me pass them, so maybe that is where I lost some time. Overall, it was a great run. I felt great when I was finished. I warmed up with a 1.5 mile easy pace and cooled down the same way. |
| 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 | | 139.58 | 0.00 | 7.00 | 3.75 | 150.33 |
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| Night Sleep Time: 37.50 | Nap Time: 1.00 | Total Sleep Time: 38.50 | |
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