| 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 | | 570.60 | 55.10 | 52.10 | 1.10 | 0.00 | 0.00 | 0.00 | 678.90 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I felt a little beat up today. It might be the increased mid-week milage. We met up as a group up in Bountiful by the temple. Did 10 miles out-and-back on Bountiful Blvd. Nice weather. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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AM: Felt tight this morning, so I only wanted to do enough of a run to get warm and loosened up. Did 1.5 miles around the neighborhood. |
| | 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 |
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I didn't get nearly enough miles in today. I drove the sag around and helped people out on the long (12 mile) run, getting out to run when I could. I finally made Tracy A drive the sag the last mile, 'cause he had already hit 50+ miles for the week.
At one point toward the end of the run, I joined up with the group and commented to Bill about how great I felt. Ha ha
When I got back, I realized that I lost my cell phone. Andrea & Johnny helped me look for it, but after an hour I finally threw in the towel. Went to the mall in the afternoon and got a replacement. |
| | 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 |
| Very very cold this morning. I waited until 9:00 so at least there would be sunlight to help warm things up. I am pretty sure it was still under 20 degrees outside. Did my 6.5 mile loop and got back just a bit after 10:00. It was a pretty good run, other than the cold. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Another very cold morning. Not quite as bad as yesterday, but still under 20 degrees. I got my hex screwed shoes out once again and did the miles. Things felt pretty good after I finally warmed up (between mile 1 and 2). The ipod was out of juice, so I did it without tunes. It never really bothers me. I find it to be a good mental workout and good race preparation to run without the music a couple times during the week. |
| | 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 |
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AM: Ran 1.5 miles as a warm up in the morning PM: Ran 6 miles of hills with Marie, Johnny, Andrea, Jeremy, and Tracy. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM: Too slippery/icy on the roads and trail to run effectively. I turned around after a mile and decided to try it later in the day. Unfortunately, work became an issue and I didn't get home until 1am. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM: A very good run this morning. The weather was slightly warmer than normal. I wasn't in shorts, but I was very warm. The trails were totally clear, so I got some good speed in halfway through the run. I always have a good run the morning after I get minimal sleep. I don't know why. It seems like any nights that I only get 4 or 5 hours of sleep lead to a great run the next morning (??) | |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Workout at the Olympic Oval |
| | 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 |
| Met with some friends at Wheeler Farm. |
| | 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 |
| 6.5 loop on the Porter Rockwell paved trail. Fairly warm. The trail was ice-free. |
| | 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 |
| 6 miles. Hills. |
| | 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 |
| 6 mile loop |
| | 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 |
| 5 miles easy |
| | Race: |
Painters Half Marathon (13.1 Miles) 01:20:32, Place overall: 13, 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 | | 3.10 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.20 |
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Great weather for a race. It went as well as I expected. I figured "low 1:20s" for an early season 1/2 marathon on the flat like this. I'm still looking for the official results online. A group of us did a warm up on the 5k course. It was ok, but it made me glad I wasn't doing the 5k because it was so short. I tend to forget how short a 5k really is. That, and there were some firemen training at the end of the course which filled the air with smoke. Bad timing. I hadn't done this course before. I liked it. I can see how ice might be a problem in some areas around the shade or bridges, but we were slightly (and fortunately) warm this year. I ran the entire race in a tech tee and shorts. No gloves. Ditched my hat at the first aid station (mile 2.7).
Mile Splits (this was literally the first time wearing my GPS since the St George Marathon in Ocotber. lol):
1) 5.56
2) 5:34
3) 5:51
4) 5:53
5) 6:11 (due to the uphill on the first half of the first loop)
6) 5:50
7) 6:00
8) 6:15
9) 6:29 (due to the uphill on the first half of the second loop)
10) 6:07
11) 6:13
12) 6:22
13) 6:18
This tells me that my speed is ok. My endurance is lacking for racing beyond a 10k, which isn't surprising considering my weekly mileage. In all, I'm pretty satisfied with everything. I think an increase in mileage can get me to the point I was at last year when I ran a 1:18 at the Canyonlands half in March. I'm not doing that race this year, but I'll be doing the Spectrum 10k in March. I think a good goal for that race is sub-36:00.
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| I wanted to get out of the inversion, so I took to the hills on Wasatch Blvd. I was slightly sore from the race on Saturday, but not bad. I had the day off, so I had the luxury of going out after the sun came up. Nice. |
| | 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 |
| 5 miles home from Trax in the pm |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| The usual 6.5 mile loop. I'm starting to use protein shakes after my runs. Things are going well lately and feeling good. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice 6.5 mile loop. Everything is feeling great. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Took a 6 mile hill run with the group, then I had to get home. Followed it up with a local 5 miles in the evening. |
| | 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 |
| 6.5 mile loop; I was a little tired, but it felt good. |
| | 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 |
| 6.5 mile loop |
| | 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 with hills |
| | 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 |
| 6.5 mile loop |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles net downhill |
| | 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 |
| sortened run in advance of long emigration run tomorrow |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Emigration Canyon. We had a good group of 21 show up for this one. I did a couple tempo runs- one during the middle of the run and one at the end. Jeremy and I got our last 2 miles below a 6:00 pace. Tough day, but I feel good. Quick recovery. |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles of hill work with the group. |
| | 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 net downhill loop |
| | 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 standard 6.5 mile loop |
| | 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 |
| We drove up as a group to Jeremy Ranch. The elevation was 6200. We did a 2 mile loop around the neighborhoods then proceeded out on the mormon emigration trail. Dropped down to 5900 feet after 6 miles, then we turned around. The trail is really a gravel/dirt road that has a small layer of ice/snow in the winter. It wasn't bad to run on, with the exception of a couple places. We cut off a mile on the way back and did a total of 15. |
| | 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with Andrea, Johnny, Jeremy, and Tracy C. Did 6.5 miles with all of them, then Tracy bailed and the rest of us did one more lap around Wheeler Farm. It was slightly icy on the trail in a couple shady spots, but it was clear enough to run. We heard a lot of great stories from Johnny about his Marine Corps days. Funny. |
| | 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 |
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Ya- I went out in shorts this morning. Dunno what I was thinking. Got a bit numb and decided to turn back to avoid frostbite, etc. Bad day. Low mileage. Oh well. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: Got in 3 miles by doing 2 laps around the bluff. It was perfect. No wind. Fresh snow (just 1 inch). I had to cut out early (by 6:30) because of hill kills tonight. PM: Got over to meet the group at 6:30. Decent turnout- we had myself, Johnny, Andrea, Jeremy, Amber, Marie, Renae, Traci, and Tracy. No Travis, but Jeremy was still there to entertain us. 9 hills, 8 miles. | |
| | 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 was kind of fatigued this morning. I got out and did 5.5 miles slow. It felt good. |
| | 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 |
| New month. New commitment to blogging. I had some issues last week with pain in my legs and arms. Went to the doctor, and they believe it was a virus. We'll see. 6.5 miles. Pretty fast on the way back because of the tail wind. |
| | Race: |
Spectrum 10k (6.2 Miles) 00:36:06, Place overall: 6, 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 | | 3.00 | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Well, this was a learning experience. Very fast 5k down Snow Canyon. I was in the lead through 3 miles, but then Dustin Ence caught me. I slugged out the last 5k. |
| | 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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5.5 easy Swam 1000m at lunch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met up with the group at 6:00 (early). Did 6.5 with Tracy C, Trace A, Miriam, Traci H, and Bill. I had to get back early for Kristian's soccer game. Met with the rest of the crew at 7:00, after we did 6.5 miles. Did our Indian files and then 4x400 intervals. Had to leave at 8:30, so I missed the 6xhill repeats and the 1 mile tempo, unfortunately. |
| | 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 |
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Met up with Jeremy, Johnny, and Andrea at Draper Park (7:30). We wanted to do some trails. Johnny and Jeremy missed yesterday's run. We did some killer single-track and I was happy to find all the snow and ice gone. The south winds were still there, so the weather was warm, but not as warm as yesterday (shorts & long-sleeve shirt & gloves). Perfect weather, really. Update: I started taking herbs (Quercitin and Bromelain) about a week ago. The jury is still out on how they are going, but I have no inflammation or soreness anywhere. That's a good start. Running a 5k next Saturday, and we'll see how that goes. |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles - hills. Good turnout. |
| | 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 in the morning, followed by an hour spin class in the evening. |
| | 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 |
| 1000m in the pool at lunch. Evening run of 6.5 miles. |
| | Race: |
Running of the Leopards 5k (3.1 Miles) 00:16:42, 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 | | 2.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Wow- fast course. I think I did ok. My time on a flat course would have been about 0:45 - 1:00 slower today, which would have been acceptable. |
| | 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 |
| 7.5 miles on trails before the snow storm |
| | 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 |
| Swimming only - 1000m |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Swimming 1000m at lunch, then 8 miles hills with the group in the evening |
| | 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 |
| 6.5 miles in the morning. Spin class in the evening. |
| | 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 in the morning. |
| | 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 |
| 6.5 miles in the light rain/snow shower. Warm enough for shorts, but I had to use gloves and a warm hat. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Emigration Canyon |
| | 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles this morning. Pushed it for a while. Felt pretty good. | |
| | 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 run. 7 miles. Pretty nice weather. The left achilles is giving me some fits after the run on Saturday, so I've made an appt with Dr. Toronto on May 4. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles. Hills. With the group. |
| | 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 |
| Slept with my left ankle in stretch mode. Woke up feeling good and ran 6.5 pain-free. I'm going to try that some more. |
| | 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 |
| 6.5 mile loop. No big deal. | |
| | 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 |
| Not much this morning. Swam 1000m after work, which helped. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Good Kearns workout. |
| | Race: |
Wasatch Back Relay (188 Miles) 24:20:00, 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 | | 0.00 | 0.00 | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| That was a good time. Ran leg #11. |
| | 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 |
| Swim only, to recover from WBR. Did about 900 or 1000m. Just enough to call it a workout. |
| | 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: 3 easy miles to get the soreness out. Felt good after mile 1, but kind of slow. Maybe a 7:30 pace. Had some old guy pass me on the Porter Rockwell trail on the way back, which never happens. He was doing about 20 sec/mile faster than me, so I just let him go. Will do another 3 in the evening. PM: took the little guy out in the jogging stroller and did 2 miles. He fell asleep. | |
| | 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunch: Swam 900m. Felt good. Did some trails in the evening from Suncrest down to Draper Park. Some mtn bikers at the top gave us grief 'cause they didn't want us to get in their way. We ran the 2 miles downhill and waited for them at the bottom. They couldn't believe how fast we were. Funny. Well, we warned them we weren't hikers.
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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 |
| A bit fatigued from swimming and trail running. I didn't get a lot of sleep either, because the little guy was crying early this morning. I got in 4 miles, so we'll see if I can get in some more mileage tonight. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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6.5 miles this morning. Wore ankle supports to see how that would work. It didn't feel as good while I was running, but it does feel better after I'm finished. I usually only wear them while trail running. PM: 4.5 miles hiking up Nell's Canyon near Mill Creek. |
| | 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 |
| Out late last night, so I could only get in 4 this morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| A good effort today. Went with the group from the capitol up to emigration canyon and back. Jeremy and Mark kept the pace fast during the last half. Felt good after. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met up with Andrea & Jeremy at the parkway. Did 12 at a somewhat easy pace. It was a good recovery run after yesterday. |
| | 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 |
| Messed around with my ankle braces and inserts this morning. Wearing braces doesn't feel great when I run, but it sure eliminates any pain that I may otherwise get after I'm done. I also tossed the heel lifts that I was using to relieve strain on the achilles. I don't think those are doing me any good anymore. The ankles are feeling ok. I can't complain. |
| | 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 |
| Ya- we did trails. Andrea, Jeremy, and me. Ran into Amy and her 2 friends on the trail. She's trying to talk us into doing the Katcina Mosa 100k. Ya right. Felt this run pretty bad on my ankles the last 2 miles, so I'm going back to ankle braces on the trail. |
| | 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. |
| | 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. |
| | 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. |
| | 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). | |
| | 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. |
| | 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. |
| | 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 |
| | 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 |
| | 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. |
| | 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. |
| | 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 |
| | 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. |
| | 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 |
| | 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 |
| | 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 |
| | 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. | |
| | 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. |
| | 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. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Emigration Canyon. This will be my last long run before St George. I haven't been keeping up on the blog, but let's just say the training has been going average. I think I'm in decent overall shape, but I have 2 concerns: I'm about 5 lbs heavier than I usually am this time of year, and the achilles are flaring up after every run. I have been icing every morning after the run, which is working, but I'll be sure to take 3-4 weeks off after Oct 3. I've been cross-training a lot more this year and keeping weekly mileage average (about 45/week). So we'll see what that does. We met up as a group at 5:30 near Hogle Zoo. The plan was to push the pace at times around race pace, but keep the group together the last 6 miles. That's more/less what happened. I found myself pushing it the first 2 miles with Jeremy, then I backed off the next 4 miles up to the bend at mile 6. Miles 6-7 get the big hill to the top, so we pushed that a bit. Then we went down the other side to the bottom, near I-80. Coach was telling Andrea and I some great stories about his running days in high school. Very inspiring. That got us back up the big hill at the bottom to mile 13. Miles 13-14 were the hottest of the day back up to the summit. I pushed that once again with Jeremy, running it at race pace. Then I stuck with him down the hill to mile 16. Again, race pace. Things were feeling tight at that point, but not bad. We all took some recovery drink then pressed on. Jeremy, Mark, and I ran the next 2 up to race pace. I backed off at mile 18-20 and looked for a restroom. Found one near mile 20. I ran mile 21 with Andrea, then picked it up once again to race pace and finished strong. I'm feeling pretty good after the run. No injuries, and no real flaring of the achilles tendons. These are good signs. This week will be a normal training week, followed by a much lighter run next Saturday. I would say at this point I'm ready for a 2:50 at St George, but I would obviously like to break that.
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| | Race: |
Beat the New Year 5k (3.1 Miles) 00:21:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 1.00 | 0.00 | 1.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Got together with my running friends to do the 5k at Sugarhouse Park. We got Indian costumes on and ran Indian files the whole race. Actually Jeremy kept picking up the pace and dropping people, so it went from 7 of us down to 3 at the end. I finished with Jeremy and Travis. We probably started with a 8:00 pace, took it up to 7:00, and finished at about a 5:30 pace. I have no idea what our time was 'cause the clock just told us how much time we had until midnight. I felt good, but we should have done a better warmup. I was pretty tight the next day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 570.60 | 55.10 | 52.10 | 1.10 | 0.00 | 0.00 | 0.00 | 678.90 |
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