| 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 | | 114.50 | 3.50 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 127.30 |
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| | 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 |
| Took the day off. Took the kids to Draper pool in the evening and did some laps. That worked. | | 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 |
| 5.5 miles. Usual hill route. Felt good. | | 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 |
| Had the day off. The kitten woke me up early, so I decided to get the run in before I ran some errands. I had to get the tent trailer into the repair shop at 9:30. Took an early run. No big deal. | | Add Comment |
| | Race: |
Sandy City 4th of July Classic 5k (3.1 Miles) 00:17:43, Place overall: 5, Place in age division: 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 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| I was going to do Murray this morning, but Sandy was closer (since I live in Sandy), and $10 cheaper. The course looked cool, too, 'cause you do a loop around South Towne Mall. I wasn't expecting much in terms of hills, just a flat course. The first mile surprised me a little because there was a decent hill in it, but nothing too bad. I figured it made a 10-15 second difference on my overall time. Got there early so I could run the course first, but that wasn't meant to be. I had $20 in my wallet, but for some reason I thought it was going to cost me $25, so I had to head over to the ATM. Got the cash and registered, which only left me about 10 minutes to get warmed up. Oh well. I did about a 3/4 mile warmup and felt good/relaxed. Ran into my friend Margo who just started doing 5k races this year. She talked me into this one. So I answered a few of her questions and then told her "good luck" as I went to the front of the line and did a couple strides. Checked out the competition. I was expecting a few more hardcore runners, but then I realized there was no cash in this race and I don't even think it's part of the circuit. So the good runners probably went to Murray or the big Freedom 5k/10k down in Provo. Ya, there were a few fast high school runners and younger guys there, but nobody in their '30s that I would even seriously train with. Oh well, maybe I would try to hang with the kids. Not a huge 5k, but there were about 700 people. Mile 1: Felt good out of the gate. Pushed the pace a little bit to 5:30, where it felt fast but still comfortable. I figured there would be some hills as we headed south of city hall through the trailer park (kind of funny), and there were. I concentrated on keeping the effort consistent as I slowed down up the hill. Too early in the race to risk blowing up. I was probably in 10th place at this point, and a couple young guys passed me. No problem, they looked inexperienced. Even in a 5k, you need a little experience. Sure enough, I relaxed on the downhill and the flat at the end of mile 1, and passed the kids that had pulled ahead. Mile 2: Things were feeling good. I was wearing my racing shoes, which I'm having a problem with in terms of blistering. I thought it would be ok for a short race like this, but I was still feeling a hot spot on the ball of my right foot. Probably 'cause I'm such an extreme forefoot striker when I race. Anyway, I was feeling a hot spot, but I knew the race was short enough where it wouldn't hurt me. The only other thing going on was some neural fatigue, because I haven't been running that fast this year. Mile 3: There was a slight hill halfway around the mall, which caused some fatigue. I pushed through the hill instead of relaxing, which made up some ground on the guys in front of me, but it also took me 1-2 mintes to relax again. At this point, I was in a solid 5th place and I knew I would stick there. I had no idea what my time would be, because my garmin blacked out before the race. I didn't really want to wear it anyway. There were also no mile markers (at least none that I saw), so it made the race very interesting in terms of running by feel. I liked that. I saw the clock nearing 17:40 and thought "ok, that's fine". I would have been disappointed with anything over 18:00 on a flat course, so 17:43 is about where I want to be. I was 5th overall and 1st in my age, and I'm pretty sure there were no guys older than 24 ahead of me. I jogged back to mile 2 (or so) and waited for Margo. Sure enough, she was in the thick of it, and I ran it in with her. She was probably doing a 9:00 pace, and she kicked the last .25 to a 8:00 pace. That's pretty good for someone my age that has just started running over the last 2 months. I noticed she was working pretty hard, but still conversational. So we'll have to work on that and see what her true potential is when she starts racing (without being able to have a conversation). | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Wasatch Steeplechase course. Met up at 7:30am with Mark & Jeremy. That was tough. | | 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| A bit tired from yesterday. Just logged 5. | | 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 |
| 7 miles on the trails | | 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 |
| Did not run today, but swam at lunch. Then I took the kids to the pool in the evening. Total distance: about 1600m | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Draper (Porter Rockwell Trail). Kind of hot- even in the morning. | | 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| Tried to take it somewhat easy today in order to have some good energy for tomorrow's emigration long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Up Emigration Canyon with the group | | 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy recovery run w/ Jeremy and Andrea. Followed up with a 1000m swim at Lifetime fitness. They were having an open house this weekend. | | 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 Run | | 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 Run on trails | | 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 | 0.00 | 0.00 | 0.00 | 5.00 |
| hilly loop. easy run | | Add Comment |
| | Race: |
Deseret News 10k (6.2 Miles) 00:34:22, Place overall: 50, Place in age division: 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 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| This was a good effort. I expected to break 36:00, but I wasn't sure about 35:00. I hadn't run this race since 2005, when the course was short. My time for that race was about 32:30, so I knew an honest length course would be slower, and I wasn't sure if I am as fit now as I was in 2005. I woke up with my achilles bothering me, as usual. So I got my stuff together outside as I soaked my lower legs in the hot tub. That seemed to do the trick well enough to where I could walk without feeling it. I knew I would need a lengthy warmup, so I parked at the finish (Liberty Park) and ran slowly up to the start. By the time I got to the start, I was feeling good. The problem was that I didn't have any water and they didn't have any at the start. It was already pretty warm. As usual, I ran the race without a watch or garmin. I lined up a little behind some high school runners. I knew I would pass them, but figured they would run the first mile fast so I didn't worry about it. I was right. The first mile went by quick. By mile 3, I was feeling the heat. There were no aid stations before mile 5, so that made it tough. I toughed it out the last 3 miles and tried not to blow up. Fortunately, I was running slow enough in the last half to save something for a kick at the end. When Cody passed me with about 30 meters to go, I decided to try out the sprint. It worked pretty well. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Met up with the group and did 15 on the Porter Rockwell trail. It was overcast and hot. A blister from yesterday's race was bothering me a little, but I still put in the miles. | | 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 |
| Just a nice, easy run to keep things loose this morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 114.50 | 3.50 | 9.30 | 0.00 | 0.00 | 0.00 | 0.00 | 127.30 |
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