| 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 | | 123.01 | 0.00 | 0.00 | 3.12 | 126.13 |
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| Night Sleep Time: 162.50 | Nap Time: 8.00 | Total Sleep Time: 170.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Ran with MarkP to the top of City Creek and back. We experienced sun and snow. Perfect morning for a run. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.27 | 0.00 | 0.00 | 0.00 | 4.27 |
| Easy run around the neighborhood. |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run with Stockton on the Highland High loop. I was dragging a little bit today. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I missed my run this morning, so I made it up at lunchtime. I ran from work to Liberty Park around the wood chips track and back. My garmin isn't working, so the distance is approximate, but I think it was probably a little more than 4.5. I think 4.5 is a little conservative, but it's probably pretty close. |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Race: |
Wheeler Farm 5k (3.12 Miles) 00:23:05, Place overall: 38, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 3.12 | 6.24 |
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I ran the 5k at Wheeler Farm this morning. My Garmin is kaput so I ran blind. They announced my first mile at 7:11, so I must have slowed down a bit for the last two miles. I expended some energy dodging the puppies and the slower runners/walkers. My goal was to get in under 23:00 minutes, so I just missed my goal. I ran most of the race around "the girl in the yellow shirt." She passed me with about 200 meters to go, but I caught her at the end. I'm pretty pleased with my time considering I have not been doing any speed work as I work on my endurance this winter. This 5k was only 25 seconds off my PR from 5 years ago.
My next 5k is the Painter's 5k. My goal for that race is to get in under 22:50. My goal for the 5k this season is to get a PR in the early summer, and to get in under 22 minutes for the Murray 4th of July run. I am encouraged by my run yesterday.
Also congrats to A-Mart who took first place overall for the women. You rock!!
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.18 | 0.00 | 0.00 | 0.00 | 4.18 |
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Back to the grind today. Stockton and I did our usual 4 mile loop from the house. I felt pretty good today. |
| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
| Good 4 mile run on the Highland High loop with my dog. The sunrise this morning was beautiful. |
| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.87 | 0.00 | 0.00 | 0.00 | 4.87 |
| I'm off of work today so I was able to sleep in a little bit. I also decided to throw in an extra loop around the park. Stockton and I ran into a lab puppy that looked exactly the same as Stockton did when he was a puppy. We had a good run. My feet and lower legs are starting to get a little sore. I spent extra time stretching out today, but I'll have to be more consistent with that. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.54 | 0.00 | 0.00 | 0.00 | 4.54 |
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Didn't make my morning run today, so I hit the treadmill during lunch. It looks like I may need to prepare to run in the snow tomorrow. I generally hate the snow, but I don't mind running in it.
I bought a new "hands free" leash for Stockton. I'm looking forward to trying it out tomorrow. |
| 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 | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run around the loop. I tried out the new leash today. It will take a little bit of getting used to. I can't control him as well so he takes more stops to sniff things and do what dogs do. I'm sure we will both get the hang of it. |
| 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 | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
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Today was the first day of the season for the running group. We started just south of the Bountiful Temple and ran down Bountiful Blvd. for a while, and then we hit the hill.
Coach Bill has a way of getting us out of our comfort zones.
Overall, I felt pretty good. I had a good chat with my good friend Johnny. I told him how much I've been running and I think it motivated him to get going also.
I told him how my newfound committment to running has improved my life so much. I eat better, I sleep better, I feel better. Running doesn't feel like a chore anymore, it's become an important part of my life and I look forward to waking up in the morning so I can get my run in. It's really amazing how running for even 3-4 miles a day for six weeks could make such a difference. But it has. I'm really lookibg forward to this season. |
| 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 | | 5.38 | 0.00 | 0.00 | 0.00 | 5.38 |
| Late morning run around Sugarhouse Park. |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Nice, crisp morning run on my usual loop. Stockton did really well today. I went to stop at one of his usual dropping off points, and he looked at me like "don't stop, let's get going." I'm not sure that my dog can actually formulate thoughts like that, but that was how I interpreted it. So I kept going and he did not object. |
| 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 | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
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We had a tough run today. Stockton was all over the place and I was feeling a little run down. I really need to make sure I get to bed earlier. I need my 8 hours. 7 isn't doing the trick.
That being said, as hard as it was to get up today, it felt good to get up and going and to get my run in. It has clearly become a habit for both me and my canine friend. |
| 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 | | 4.28 | 0.00 | 0.00 | 0.00 | 4.28 |
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I had an enjoyable run this morning. As I ran, I focused on my dog's stride. His two front legs are slightly closer to the center of his body than his two back legs. His front right leg moves back with the back left leg (and vice versa). The two back legs work like a spring to move him forward. His front paws and back paws come within an inch of each other when they touch the ground. His stride is short and compact. He holds his tail straight back for balance. He tucks his head slightly and scans ahead for trees to sniff, cars to avoid, and places to pee. I check his paw pads after he runs, and they have toughened up since we started running together. His body is well designed for running and he is a good running dog.
I once asked his vet how I should train him, and she told me he needs to start slow just like we do. But that he was capable of training for and running a marathon. I think that running is one of the things that binds us to our dogs. Wild dogs and wolves use running and teamwork to tire out their prey. I imagine early humans probably did the same thing.
Maybe if I thought about my own stride as much as I do my dog's, I would be a better runner.
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| 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 | | 9.47 | 0.00 | 0.00 | 0.00 | 9.47 |
| I didn't want to do the 15 mile run with my group (a little too intense), so I did a five mile run around the neighborhood with Stockton. We ran over to Sugarhouse Park, ran around the inside once, and then ran home. Then I dropped him off and did the Blue Plate Diner 4 mile loop. Then we had our running group meeting. Coach Bill spoke about his running pyramid: his base consists of distance, hills, and sprints; the mid section consists of tempos and intervals; and the top consists of races. I'm going to stick with my plan, though. In January I may start throwing in some 2-6 200s once per week. By March, I should be up to 8 miles per day and I'll start doing more sprints and intervals then. I'll start hitting the tempos in May or June. I'm already doing a lot of hills, and we do a lot of hill work on our weekend runs. We have a good group and I'm excited for the upcoming season.
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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 | | 4.38 | 0.00 | 0.00 | 0.00 | 4.38 |
| Easy 4 mile run to Sugarhouse Park, around once, and back. |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
| | Add Comment |
| | 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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5.5 mile run at the Jordan River Parkway. I decided to sleep in today and run during my lunch. It ended up being a wise choice. |
| 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 | | 4.38 | 0.00 | 0.00 | 0.00 | 4.38 |
| Quick run on the treadmill today. I need to get back to my morning runs. We've had sick kids and it has thrown me off schedule. It will be nice to have some time off so I can get my runs in and get lots of rest. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
| Nice Thanksgiving morning run at Sugarhouse Park with the puppy. He did a good job today. There were lots of people out playing football, going for walks, and running. It was a nice morning. Happy Thanksgiving!! |
| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.17 | 0.00 | 0.00 | 0.00 | 5.17 |
| Five mile run around Sugarhouse Park with the dog. I had to run off all that delicious food from yesterday. Of course, I'll probably have to do the same thing tomorrow. |
| 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 | | 9.06 | 0.00 | 0.00 | 0.00 | 9.06 |
| The group was doing speed work (60s and 200s) at the Olympic Oval today. I don't feel ready to do speed work yet, so I did a long run on my own. I ran 4.5 with the dog from the house to Sugarhouse Park and back. And then I dropped him off and did another 4.5. I'm heading down to Provo today to catch the game. Go UTES!!
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 123.01 | 0.00 | 0.00 | 3.12 | 126.13 |
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| Night Sleep Time: 162.50 | Nap Time: 8.00 | Total Sleep Time: 170.50 | |
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