| 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 | | 102.50 | 0.00 | 33.41 | 0.00 | 0.00 | 0.00 | 0.00 | 135.91 |
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| | Race: |
Freedom Run 10k - Provo, UT (6.2 Miles) 00:37:18, Place overall: 16, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
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This wasn't as easy of a race as I thought it would be. That's primarily because I hadn't run a 10k in something like 3 years and I wasn't anticipating the hills on this course. This is a loop course, so there is no net elevation loss either. It keeps you honest.
I got there early because my friends Jason and Johnny were both trying to get St George entry slots. They had to put in some volunteer hours at the race, and they ended up getting the 2 slots. Good job for them.
I spent the better part of 40 minutes warming up. I wasn't happy with the warm up. My ankles ached and I couldn't get them in running form. I would pay for this later.
I talked a little bit with Michelle and Josse at the start. I figured they would be right up there with the top finishers, and I was right.
I got off to a pretty fast start, and I was pretty happy with my push up the hill. At mile 1, the course peaks out and the next mile has a pretty good downhill stretch to it. I tried to relax as much as possible. By mile 3, we were in the middle of the parade route in Provo, and I was getting tired. If it was a 5k, I would have been in great shape, but I had to hold out for 3 more miles. The last 3 miles were insignificant, but it felt like I was getting progressively slower. There were a TON of 5k walkers to dodge on the course. That had to slow the 10k runners down. There were also a number of runners that signed up for the 10k but ran the 5k, so they had these unreal 10k times that were fake. They sorted out the top 10 after the race was over, and I moved up from 24 to 16 overall.
| | Comments(5) |
| | 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 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy miles at Wheeler Farm with Andrea and Johnny. I was sick the day before, but felt ok this morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Awesome workout on the artificial turf, as always. Andrea, Stevie, Natalie and I did our workout together. We tried some plyometrics after the intervals on the artificial turf, then did our cooldown mile barefoot on the turf. I did all my intervals on the turf as well, in my Vibram 5 Fingers. Felt really good after. | | 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 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6.5 miles out on the Porter Rockwell trail. Felt pretty good after last night's speed work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Hit the trail up on the Bonneville Shoreline. It was very nice. The ankles are feeling good. I wasn't running too fast, but my strength felt like it was all there. It's a tough climb up to the shoreline trail. | | 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 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM: 4.5 miles to the Trax station
PM: 4.5 miles home. I saw a friend of mine in the neighborhood and he raced me in his car the last .25 miles. Things felt ok. I'm going to take off tomorrow in preparation for a long run on Saturday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Emigration canyon... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Trail. Bonneville Shoreline. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Track work with Andrea and Natalie at Cottonwood high school. I did it all on the turf. Renae and Tracy were also there. We did 800s and they did 200s. | | 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 | 0.00 | 0.00 | 0.00 | 6.50 |
| I took yesterday off 'cause I was so tight. Got out this morning and did 6.5 miles. It wasn't bad at all once I got warmed up. I iced things down after the run and now feel much better than yesterday (when I didn't run). It's funny how a run will actually loosen you up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Did 5.5 miles in the morning on trails. Things felt ok, but I didn't have a lot of time. I've been staying up too late trying to help Teresa with her parents' 50th wedding anniversary party this weekend. She's compiling & scanning pictures. I had to download (borrow) some music for the slide show we're making. Funny stuff- Willie Nelson, Elvis, Randy Travis, etc. So I pushed the boundary a little and got some good rockabilly/psychobilly stuff to throw in the slide show. Hope they don't mind.
Lunch: Swam 1000m. I wanted to do 1200m and will eventually work up to 1600m, but time was once again a constraint. Still- I feel good supplementing the short morning run with some swimming. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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AM: Ran to trax
PM: Ran home via South Towne Mall. Very hot. | | 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 |
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I was too sore in the ankle this morning, so I swam instead. 1200m. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Up in the Uintas. Did 3.5 miles up and then back down. Base elevation was about 7000 feet, and I went up to 8500. | | Add Comment |
| | Race: |
Northwest Passage Relay (8.25 Miles) 00:51:32 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
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Got off the plane on time and met up with Andy B. We waited around for an hour or so and then greeted Mark P. The 3 of us got the van and went up north. I knew Mark would be hungry, and he was. We stopped at McDonalds (maybe not the best choice) and got some grub. We continued up to Bellingham for the first major exchange. Decided to stop at Fred Meyer for some food. Bought way too much. Oh well.
We hung out for a couple hours at the major exchange and finally met up with van 1. A good bunch of guys that I hadn't met before, except for Cody (briefly). Cody did 2 legs in the first set, so he was running #6. He got in and we sent Andy on his way. All of a sudden, it occurred to us that we only had 3 guys in our van. Logistically, that makes things difficult because one person has to drive and the other has to be getting ready to run. That means the guy driving is likely the one that just ran.
Ok- Andy's first leg was pretty tough 'cause it had the biggest hill of the course (I think). We got a little lost, but fortunately turned around and had plenty of time to get me ready at the exchange. I got the wristband from Andy and took off on my 2.94 miles. It was a pretty good climb up hill and then downhill the last mile. Avg pace 6:33, which isn't terrible considering the hill. I also showed .2 miles longer on my Garmin, so I think the leg was longer than projected.
We sent Mark off on a 6 mile leg, then I had to follow with another leg of 5.31 miles. This wasn't as bad, and I had a pretty good pace of 6:04 for the leg. We weren't passing many people at this point, because we were still in the back of the pack overall. After I ran, we sent Andy off again for his second leg. I got in touch with Dave N and he was waiting at exchange 11- just in time to run. Perfect timing. | | Add Comment |
| | Race: |
Northwest Passage Relay (13.96 Miles) 01:31:17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 13.96 | 0.00 | 0.00 | 0.00 | 0.00 | 13.96 |
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Mark and I wanted to go to a Denny's to get some light food that we could digest easily. It worked out pretty well. I didn't have much, but I forced myself to eat hashbrowns and 2 eggs.
Andy put in the longest leg of 8.5 miles. It was pretty much around the perimiter of the Indian reservation. I got ready and took off on my leg about 1:15am. Not the best time to run, but there were a lot of people to pass during that time. About the last 1/3 of my leg was on an asphalt trail, which was kind of weird because there were no lights. In fact, I had to cross a bay on a running/biking trail. Pretty strange, but enjoyable. This was a tough leg because of the distance. Total: 7.7 miles @ 6:16 pace.
The last leg was a real challenge because of a decent hill and because I was so tight. After the first mile, I had a hard time keeping my pace below 7:00. Blah. | | Comments(3) |
| | 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 |
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Swim: 1000 meters
Also did 1/4 mile of pool running.
I think I'll be ok in a couple days. My left ankle is killing me, but it just feels really tight. Shouldn't be anything serious. Ironically, my right ankle, which usually gives me problems, is ok. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just a very easy 3 miles to get my left ankle loosened up. It helped a little, but it tightened up again within an hour after the run. I'll stretch/walk throughout the day and try it again tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| The run went a little better this morning. Still super-tight in the left ankle, but nothing seriously hurt. I've been stretching, using the stick, gua-sha, you name it. I'm finally to the point today where I can walk normally, so that's a good sign. The run wasn't even painful, just slow and tight. If everything goes right and I continue to improve, I'll try my usual 6.5 mile course 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another 4 easy miles. It wasn't terrible after I got warmed up, but the left ankle still has very little strength in it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 102.50 | 0.00 | 33.41 | 0.00 | 0.00 | 0.00 | 0.00 | 135.91 |
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