| 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 | | 142.83 | 4.00 | 17.10 | 1.14 | 165.07 |
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| Night Sleep Time: 78.00 | Nap Time: 0.00 | Total Sleep Time: 78.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.62 | 0.00 | 0.00 | 0.00 | 7.62 |
| Easy lunchtime run on the TM. Not that any run on the TM is easy, especially one that lasts over an hour. But, dear reader, you know what I mean. |
| 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 | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
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Mile repeats at lunchtime.
1.5 miles easy
4x1 mile @ 7:13 w/ 4 minute cooldowns
1.25 miles cool down.
Fun, fun, fun.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Really nice evening run with the dog. We had to dodge a little lightning, but it was otherwise perfect weather for a run. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | 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: 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Hot, windy run on the parkway. Looking forward to a 20 miler tomorrow. |
| 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 | | 16.02 | 4.00 | 0.00 | 0.00 | 20.02 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run on the pkwy with Johnny and the dogs. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Chill run at lunch time. I felt pretty good today. 12 more days until the Hobble Creek Half. I'm really excited for it as I've never run it before. |
| 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 | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
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Easy lunchtime run from work to Liberty Park and back. I feel really tired and a little queasy today. I think after 9 straight days of running I'm due for a day off. So tomorrow shall be a rest day.
If I stay on track this week, I'll get in 55+ miles. Then I'll take it easy next week in preparation for Hobble Creek. I'm hoping to get a couple of 60+ mile weeks in before St. George. We'll have to see how my body takes the pounding after this week. I'm in unchartered territory (for myself anyways). Only about seven more weeks to go. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice early morning run with MarkP up Millcreek Canyon on Pipeline trail. We slowed it down a bit today, but still got the heartbeat pumping pretty good on the climb. I felt really good when we were done. |
| 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 | | 19.85 | 0.00 | 0.00 | 0.00 | 19.85 |
| Good group run up Emigration today. Some of the bikers and runners got into it a little bit, but overall, a 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 | | 4.04 | 0.00 | 0.00 | 0.50 | 4.54 |
| Taking it easy before the 1/2 marathon this weekend. I ran 1.5 easy, did 4x200 @ 45 seconds (6:00 minute pace) with full recoveries and a 1.75 cool down. Felt great. |
| 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 | | 3.86 | 0.00 | 0.00 | 0.39 | 4.25 |
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1.5 easy.
3x200 @ 45 seconds
1.5 easy.
Getting excited for Saturday.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 4.00 |
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1.5 easy, 2x200 @ 45 seconds with full recovery, 1.5 easy. Should be fun. |
| 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 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Hobble Creek Half marathon (13.1 Miles) 01:37:49, Place in age division: 19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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I am disappointed with my performance in this race. I didn't run a smart race, I left my gel pack in my bag, and I did not finish well. Oh well, live and learn. Even with all that, it was a PR, so I can't complain too much I guess. Here are the splits:
1) 6:46 Ran out way too fast. Even with the hill, I should have been in the 7:05-7:10 range here. The seduction of the early hill really caught up with me at the end of the race. At the end of the first mile, I felt my right ham string tweak. Uh oh.
2) 7:02 This is a little more in line with my goal, but still a little fast. I tried to stretch my ham string out a little bit here, but it still hurt.
3) 7:00
4) 7:01
5) 7:16 I knew I was in trouble at this point. My ham string was really starting to hurt, and I reached for a gel pack and realized I left it in my bag. Damn it. I tried to choke down a gu, but I couldn't get down nearly as much as I can with the chomps.
6) 7:09 Not even half way, and I could feel that things were starting to fall apart.
7) 7:32 My goal at this point was to try to maintain a 7:30-7:40 pace. My hammy was tugging at me with every step, but I thought it was warmed up enough that I could hold on.
8) 7:30 Holding steady.
9) 7:44 This is where the lack of nutrition and hamstring really started to slow me down. I just had to gut it out to the finish at this point.
10) 8:13 I started to get passed here by a lot of people. I was in "one step at a time" mode.
11) 8:12 Same as mile 10. I knew I was close and that helped me keep going.
12) 8:35 Travis met me here and tried to bring me home. I couldn't even talk to him at this point. I was mentally spent.
13) 7:44 My watch showed only 12.92 for the race (the course was either short, or my garmin lost some time up the canyon. In any event, I was just glad to be done and have this race behind me. I was sure I had a sub 1:34:00 in me, but I didn't run smart and it wasn't my day because of it. Maybe next year.
Now it is time to be happy I got a PR and try to figure out my goals for St. George. I'm not optimistic that I have a BQ in me this year. If I run a 3:27:00, that would be a 30 minute improvement over the last time I ran it. Maybe that is a more realistic goal for this year. |
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Short little walk/jog with dog. I'll be ready to run again tomorrow. |
| 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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Nice early morning run with the dog. My hamstring feels fine, but my calves are still a little sore from Saturday's race. The plan is to take it easy for the rest of this week, and then hit it hard for the next 3 weeks before the taper. We're in the home stretch now and I'm feeling good. |
| 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 | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Easy morning run with the puppy. Feeling pretty good. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.83 | 4.00 | 17.10 | 1.14 | 165.07 |
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| Night Sleep Time: 78.00 | Nap Time: 0.00 | Total Sleep Time: 78.00 | |
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