| 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 | | 171.50 | 10.00 | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 191.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with the group at the capitol. We went up to the top of City Creek and back down for about 14 miles round trip. Good day. About 10 of us had breakfast afterwards at "The Other Place". | | 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 |
| The usual 6.5 mile easy course in Draper. I met up with Pascal on the way back- a guy in my neighborhood who is running his first marathon at St George this year. His problem is training too fast. He does every run at marathon race pace, which I'm trying to coach him out of. There are about 8 people in my neighborhood doing St George this year- most of them are relative newbies. Lunch: 1200 meters swimming. | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Got together in the evening with a couple guys in the neighborhood doing the St George marathon. The weather was near perfect, and the run felt great. We decided to pick up the pace the last mile to see how we felt, and I did a 5:30 mile. Felt better than expected, and there was absolutely no tightness after the run or the next morning. | | 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 |
| AM: Didn't have time to run this morning, 'cause I had to get a tube for Zoe's bike so she and Kristian could ride to school. I rode to school with them (1.5 miles) and helped show them how to lock their bikes. Then I rode back home. | | 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 |
| AM: 4.5 miles to Trax PM: 4.5 miles home from Trax
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Met up with the group at the Smith's in Kearns (4700 South 4000 West) at 6am. Andrea & Johnny weren't there, so I had to swing by their place to pick up the team van. We all piled in the van and Bill's truck, and went out towards the copper mine (approx 7200 south and the old bingham highway). We did 3 2-mile repeats at a race pace (my pace was a 5k pace). Everything felt good. I ran the repeats at about a 5:10 pace (slightly downhill). Worth noting: Traci H has an incredible turnover rate. I tried increasing my turnover, but still couldn't match what she's doing. That explains her speed despite any age or form advantages. Christina is among the wounded and found the fast repeats to be too much for the shins. Natalie looked solid on the repeats- much better than last time 3 weeks ago when she had to drop out due to IT band issues. Esther is in top form and has her confidence at 100%, so it will be interesting to see what kind of fast time she can pull off at St George. She did her repeats at 6:00 or faster. Tracy A is on the prednisone for his plantar fascitis, and already notices an improvement (able to run without pain). Johnny couldn't do the workout 'cause he's not cleared to run until Monday, so we'll see if the meds and rest can get him back on track. Even Scott, who never breaks down, was feeling worn out last week from the Brighton loop workout.
We modified our schedule a bit over the next 2 weeks. Next week, we'll do Emigration for a last long run, then we'll go out to the legacy parkway the week after that to do some flat, easy running. Too many of us are struggling with injury. I'm feeling good, but I am nervous that the achilles might flare up again before St George.
Attendence: Craig, Tracy A, Tracy C, Christina, Miriam, Scott, Jason, Bill, Esther, Rachel, Traci H, Natalie
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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 |
| No running. 1200 meters swimming. Swimming always feels good, but I'm noticing some pain in the lower back (right side). I've had problems there before, and running usually works it out. I'll keep an eye on it. | | 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 from Trax. I ran the kids to school (they on their bikes and me on foot). It's 1.5 miles on the way to Trax. I forgot my dress shoes going out the door, so I had to turn around and run across the neighbor's lawn. Sure enough, my foot went into a sprinkler hole and I rolled my right ankle slightly. It didn't hurt while running, but I feel that biting pain every time I point my toes to the lower-left. It should go away in 1-2 days. Fortunately, the achilles issue is still in check. No pain while running! I seriously haven't gone a week with no running pain since before Ogden. Good sign.
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| | 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 |
| Nothing too big this morning. I was feeling wiped out from yesterday, and I took a muscle relaxant to heal my back. The muscle relaxant did the trick, but I was still wiped out half the day today. I ended up sleeping at lunch instead of swimming. | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: Ran the 5.5 downhill course. Things felt good. The ground was wet from rainfall during the night, but it wasn't raining out on the run.
PM: Ultimate frisbee. It ended up being equivalent to a 2.5 mile run with a mile of it at VO2 max. Pretty good workout. I was drenched. Got my right hand bruised, but avoided injury otherwise. Wore the Vibram 5 fingers while the others played without shoes. The 2 older guys my age played with shoes. I guess it's harder to run barefoot (even on grass) as you get older. I'm glad I spend so much time in my bare feet.
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| | 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 |
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AM: I got out a little late this morning. The achilles are still feeling good, but I started getting a sharp pain in my right knee on just one step every .25 miles or so. Weird. After a while, I realized it was my IT band that is probably out of line a bit from last night's ultimate frisbee. I cut the run short to be safe. I also stopped and stretched it out, and it felt better as I came back. Should be ok. Lunch: 1200 meters swimming. When I started doing 1200 meter swims, I would do an even mix of free and breast. Now I'm doing more free than breast. Ultimately, I want to do free for the entire workout 'cause that's what I will be doing in a triathlon. | | 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 |
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AM: I don't know what it is, but my hips were unusually sore this morning. I think it's either due to the ultimate frisbee on Wednesday or the swimming yesterday. After I got warmed up, things were fine. On a good note- the occasional knee pain I was getting yesterday is gone. I figured that would happen, and I'm glad I didn't push it yesterday and get hurt from it. I got an email yesterday from Scott (the guy who gave Johnny, Jason, and I our St George entries). He said we got our bib numbers assigned. Sure enough, I got an email from St George as well with the usual important update info. So it looks like I'm in. My only concern is that I got a last-minute bib and I won't be allowed in the elite corrals. I'll have to fight that one during the expo, I suppose.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 5:00 AM: Did a 20 mile run up and down Emigration Canyon. In attendance: Myself, Johnny (helped with driving), Travis (didn't run due to injury, helped with driving), Andrea, Jeremy, Mark (did 11 miles), Esther (did 11 with Mark), Jason, Traci H, Tracy A, Tracy C, Renae, Jennifer, Bill, and Scott. In all, I think everyone did great. I felt better than I have at previous long runs this year, so that's a good sign. I don't really like spiking my mileage on Saturdays like this, but it just works out that way when you train with a group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: A good morning run on the mostly flat Porter Rockwell trail. I was a little tight from Saturday, but it was fine after a mile. I will probably keep my mileage this week similar to last week, with the exception of a shorter run on Saturday (14 miles instead of 20) | | 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 |
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AM: 5 fairly easy miles on a hilly course. The calf muscles felt tight this morning, but no big deal. Once they got loosened up after 2 miles, things were good. I got some annoying bruising on the ball of my left foot from working on the backyard shed over the weekend in my Vibram 5 Fingers. I accidentally stepped on a hard rock and I think I slightly bruised the bottom of my foot. It should be ok in another day or two. Lunch: 1200 meters swimming to keep the aerobic fitness level high PM: Some light basketball
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| | 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 |
| AM: 6.5 miles, fairly easy on the paved trail. I'm noticing the achilles starting to flare up again. It's not a problem yet, but I need to stay on top of it. I can take a good break in 3 weeks and really get to the core of the issue. | | 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 |
| PM: Had to go to work early, so I cut out early and ran the Bonneville Shoreline trail. It was a good time. I took it fairly easy and I was out for well over an hour. | | 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 |
| AM: Shorter run. I was surprised how good I felt. Again, I didn't push the pace. Kept it at about a 7:30 mile. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with the group out at the new Legacy Parkway. We got out on the new paved trail, that apparently extends for about 12 miles. We turned around at mile 7 (some turned around at 7.5). I found the trail to be suitable for winter training. It's right next to the highway, but the highway is asphalt and not concrete, so it's not too loud. There's no trees or other vegetation along the trail yet, so it's pretty exposed. Fortunately, we left at 5am so we were back before the sun was out. | | 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 | 0.00 | 0.00 | 0.00 | 7.50 |
| I wanted to get some trail running in before the weather turns bad this year. I got out and did 7.5 miles on the Bonneville Shoreline trail. It was pretty nice. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just a light workout at the track. 200s. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch: 1200 meters at the pool. Good pace. PM: 5 mile trail run. Pushed it a bit at the end, and felt good. I always feel the best when I'm running marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| This morning got messed up. I had to pull a tree out of my back yard before the bulk cleanup came, so I missed the run. I helped out with a service project in the evening, then ran a mile home in my Vibram 5 Fingers. I'm not used to running on pavement in those like Sasha, so I was pretty slow and careful. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM: A decent early-morning run. The temp was nice- maybe a little too warm. I'm used to wearing gloves at the end of September, but I haven't even used them yet. Lunch: 1200 meters swim.
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| | 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| Got out early this morning. The achilles are getting a little inflamed, but no too bad. They are fine once I'm warmed up. Did a loop and came down Wasatch Blvd to mimic the St George hills at race pace. It felt fast, but comfortable. | | 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 |
| 9 miles with the group, along with breakfast and a stretching seminar after. I went to bed at 3:30am, and got up at 6:00. Not good. | | 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 |
| I didn't feel good when I got up, but once I stretched out and got 1/2 way through the run I was fine. I got a bucket of ice water and soaked my ankles after the run just to make sure that I don't have inflamation problems in the ankle area. After running, stretching and icing, I feel pretty good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 171.50 | 10.00 | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 191.50 |
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