| Location: Sandy,UT,USA Member Since: Sep 15, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 50K: 6:15 at Moab Red Hot 50k+ (ouch)
Marathon:
St George - 2:44 (2010), 2:47 (2004), 2:48 (2006), 2:50 (2010), 2:51 (2008, 2009), 2:53 (2007), 2:54 (2005, 2001)
Boston - 2:50 (2008)
1/2 Marathon: Hobble Creek - 1:12 (2010), 1:15 (2009)
Provo River - 1:16 (2003, 2004, 2007, 2010) Provo Halloween Half 1:14 (2011)
Moab - 1:18 (2008) Ogden 1:17 (2010), 1:19 (2009) Painters (St George): 1:18 (2011), 1:20 (2009, 2010)
10K: 34:22 (Des News 2009)
5K: 16:32 (2003), 16:33 (2004), 17:11 (2007), 16:32 (2008, aided), 17:29 (2008), 16:25 (2009, aided), 17:25 (2011), 16:06 (2011, aided)
Short-Term Running Goals: 2011: Complete my first Olympic and Half Ironman triathlons 2012: Break 2:40 at St George Move into endurance mountain biking and trail triathlons (xterra, etc) Long-Term Running Goals: Keep running. Move into triathlons and get stronger. Keep succeeding at half marathons and the occasional marathon. Personal: I know Sasha from the CS program at BYU. We both graduated in 1997. He probably doesn't remember me, because he was definitely more vocal in class and among the students than I was.
Married to Teresa with 3 kids: Anders (4), Kristian (9), and Zoe (12).
Fluent in Danish, but there is obviously very little need for that. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 196.50 | 29.00 | 4.00 | 1.00 | 230.50 | 0.00 | 0.00 | 230.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
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I woke up and saw that it hadn't snowed yet, which was a disappointment. I was hoping to get some trail running in on some fresh snow. Oh well oh well oh well.
Did 1.5 miles around the neighborhood and then another 6 out on the roads. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
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Started off with a 1 mile jog down to Draper Park to meet the group. We had about 12 today, which wasn't too bad. The trail was clear and the spirits were high.
At mile 5, we did a tempo run of about 2 miles. I wanted to keep it at a pace that would feel good for 5 miles, so I did a 5:30. It wasn't too bad. I'm not to the point where I can maintain that for a 1/2 marathon, but I'm hoping the extra miles and good training will get me there. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
| We got hit by a storm in the morning. The wind during the night kept me up a little, but fortunately today was Sunday. After I shoveled off the driveway and sidewalks, I ate lunch and went out for a recovery (easy) run. The trail was deep in snow at times, so my shoes got pretty wet. I ran into a group of 12 deer on the trail, so I slowed to a walk and approached them slowly. They trotted off as I got close. It snowed again as soon as I got back, so I shoveled again during the evening. I couldn't bring myself to watch the superbowl, as I really had no interest in it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Man- I was a punk today. We got up to the mouth of the canyon (big cottonwood) about 8:15, but it was closed. We waited and waited... finally got the road open at 10:15. So we blew off work and stayed up on the mountain until 3:30. I was trashed afterwards, so I was debating on Monday night speedwork. I decided to go out to the Olympic Oval and meet my friends, but then Andrea called and said everyone was bagging out. So I spent the evening at home with the family. I'm off to New Jersey starting next week (will be there every week until June), so I am trying to spend a little extra time at home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
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My good shoes were wet from Sunday, so I put on an older pair. They felt stiff. Bad feeling. But I think I'm getting to the point where I'm conditioned enough and the shoes don't matter quite as much. Sure- I don't want broken down trashed shoes, but my legs and ankles are stronger than they have been in a couple years.
It was pretty cold. I started with 1.5 miles around the neighborhood for a warmup, took a restroom break, then did 6 miles in Sandy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.50 | 10.50 | 0.00 | 0.00 | 10.50 |
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AM: Got out for 5 easy(ish) miles. I say "easy", but I always fall into a fast pace on these shorter runs. I am going to meet up with the group this evening for 5 miles of hill kills, so that should put today's distance up where it needs to be.
PM: Met up with the group for the hill run. It was a solid 5.5 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.50 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| It was a cold morning. For some reason, our water heater went out. That meant I had to hit the gym on the way to work for a shower. Oh well. I did a 7.5 mile loop. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
| I wanted to get 10 in today, but we don't have any hot water at the house. So doing a run in the evening was out. I did 7.5 in the morning and showered at the gym. Getting a new hot water heater in the morning. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 2.00 | 1.00 | 0.50 | 14.50 | 0.00 | 0.00 | 14.50 |
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Kearns run. We had a pretty good group today: Myself, Bill, Andrea, Johnny, Jason, Tracy A, Tracy C, Tracy H, Alicia, Natalie, Miriam, Scott. Christina was there, but some work issues kept her up all night so she offered to do the sag.
We started off with 2 miles slow to a church parking lot. Natalie, Tracy H, Alicia, and Miriam had all met to do some early miles, because they had to leave early for various reasons. So we started out and doubled-back when we heard they were trying to catch up to us. We got to the church parking lot and did 10x100 sprints. That got us all warmed up. Then we went over to the usual hill loop, where we run about 100m up the hill, turn the corer, and sprint another 50m where it levels off. Then we run easy arond the block and repeat. We did this 12 times today (we had done it 10 times in previous workouts). After we were done there, we did 2x1600 tempo runs. The first was slightly downhill (5:30 pace), and the second was slightly uphill with a slight headwind (6:30 pace). It reminded me of mile 6 at the Provo River 1/2 Marathon. Pretty tough, but I was running strong today. Good weather, too. I think we were running in the high-30s. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long flight to Newark, NJ. I went into the city after we arrived, had dinner, saw a few things, and finally got out around 11:30. We were down in Princeton by 12:15am and I got to bed shortly after that. Long day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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AM: Got up early and hit the workout room at the hotel. It has the typical: elliptical, 2 treadmills, and a small weight bench. I did a mile on the elliptical to warm up, then did 4 miles on the treadmill. Then I got on the bench and did some core work. It's too cold to go out this morning, considering I don't know this area. It should warm up later in the week.
PM: Did an extra 4 on the treadmill. Then I did some upper-body work and a light swim. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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It is too icy to run outside. we had some serious snow and sleet fall today, so the roads were terrible. I ran inside in the morning, and intended to run outside in the evening. However, that didn't work out. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| AM: Still too slick, but it's going to warm up today. That means the roads will be clear and I'll be able to get out tonight or tomorrow at the latest. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| It felt really good to finally get outside. There is a pretty cool trail that runs for miles right outside the hotel, so I can start running on that when the conditions are decent and it's somewhat light. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| I finally had a good, successful run this morning. The weather was 29 degrees and clear. I was able to wait until light to run, and I ran on the canal trail 4.75 miles out and then back, making it 9.5 total. I am wondering if the sea level running will hurt me at all. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
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I got stuck in Houston overnight, so I didn't make my group run on Saturday morning. I did 7.5 on my own in the afternoon. It was better than nothing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 3.00 | 0.00 | 0.00 | 15.50 | 0.00 | 0.00 | 15.50 |
| I texted Dominique last night and asked if anyone in the group was interested in a Sunday morning run to make up for my missed run yesterday. She told me that she was kind of sick and tired from the hill run they did, but Natalie and Scott had expressed some interest to meet me at 8:00. With that in mind, I took off at 7:00 and did 8 miles by myself, with 3 of those miles pushed up to marathon pace. After 8 miles, I was down at the park and picked up Natalie (no Scott). She had a little less than an hour, so we did 6.5 out on the trail and back. I was worried because she lost one of her gloves. It started to warm up nicely, so she was ok. After we got back to the park, I said goodbye and did another mile home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Met up with the group at 7:00am at Sugarhouse Park. There were about 15 of us. We did 3 laps around the park, giving us 4 miles. After the chat and recovery drink, I did an additional (and faster) 4 miles around the park, giving me 8 total.
PM: Took a flight out to Philadelphia. First class, so I can't complain. However, getting the car and driving up to Princeton took longer than expected, and I didn't get to sleep until after 2:00am. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Got up after 3-4 hours of sleep and did an easy 5 miles. I thought this would be better than sleeping in, and I was right. It kept me going for half the day, but I was dragging during the second half of the day. The trail to the north-east of the hotel was muddy, so I'll do the south-west portion the rest of the week (weather permitting). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 2.00 | 0.00 | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| Got a good 8 hours of sleep and got up at 6:15. Took off at 6:45 as it was getting light enough to run the trail. I did the south-west portion this time, which is much drier and nicer. I saw about 5 other runners on the trail, but it was mostly deserted. The temp was about 25 degrees, so it was comfortable to run in. I was tired the last mile, but glad I got in 9.5. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Took off this morning on the trail. 4 miles out and 4 miles back. Pretty cold- around 20 degrees. But everything was clear. Pushed the 2 miles on my way back- that felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Snowing on the east coast this morning, and it's very slick on the roads. I didn't have my trail shoes with me, so I stayed indoors on the treadmill. Drag. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 4.00 | 0.00 | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
| Met up with the group at Emigration. At the turnaround point, I went a little further and then hauled down the hill to catch up with the group. Don't have much time to type right now.... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
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Basic recovery run. Nice and easy. Tried out my performance trainers to see if they were in shape for Moab. They felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Mostly a rest day. Did some cross training and core exercises. I stopped by the Princeton running store during the evening and talked to the staff there. They are a very enthusiastic bunch, and I promised to meet up with them on a Thursday night the next time I stay over until Friday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 3.00 | 0.00 | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| Solid run this morning. Went out and back on the canal trail for 9.5 miles round trip. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 3.50 | 0.00 | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
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Nice morning. It was a little wet, but not a big deal. Out-and-back for 9.5 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Things felt tight this morning, and my strassburg sock and gua sha tools are at home! I did 6 easy, and things felt great after mile 3. Got back to the hotel and did some upper body work.
I've had enough of this traveling diet. I need to get serious starting next week and be careful what I'm eating. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Recovery type run. The weather was good, and I went out in the afternoon after buying a new pair of shoes. I'm into the Mizuno Wave Runners now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 196.50 | 29.00 | 4.00 | 1.00 | 230.50 | 0.00 | 0.00 | 230.50 |
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