| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 171.20 | 39.22 | 3.00 | 0.00 | 213.42 |
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| Provision 2 - Green Miles: 121.70 | Kinvara 4 - Blue Miles: 18.00 | Hoka Miles: 13.50 | Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Just because.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy miles on the treadmill
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Murdock in the sun.
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| Provision 2 - Green Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 7.00 | 0.00 | 0.00 | 18.00 |
| Provo Canyon long run with Ty, Bill and their gang. Started early to get back for the Easter Egg hunt with the kiddies.
5 miles up the canyon.
7 mile tempo. 4.5 down canyon, 2.5 uphill/flat. Splits: 5:20, 5:20, 5:16, 5:24, 5:31, 5:34, 5:31 (5:25 avg).
I was originally planning on 8 but my calf started to tighten up a little at 6.5 so I cut it off at 7.
4 mile cooldown, jogged back to meet up with the group.
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| Kinvara 4 - Blue Miles: 18.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 9 easy miles around Alpine. (7:45)
2.5 with kids and bikes, pushing the 2 girls in the stroller (9:00).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mother loop (7:08)
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Murdock Trail - east side. I was going to do this on the treadmill but my phone showed little to no wind so I decided to go for it. Phone was wrong, there was wind.
2 up.
3m (5:38, 5:50, 5:40) - strong headwind for the first 2.5, eased up the last 0.5
1m rest (7:00)
3m (5:24, 5:29, 5:28) - wind died down for most of this one. I was hoping for a big tail wind!
1 down. (6:10 for the run)
Calf held up well so no complaints.
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| Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick run around Lehi before getting sucked into wedding preparations.
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| Provision 2 - Green Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Dirt road out and back. No wind, finally. (7:20)
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| Provision 2 - Green Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Murdock with 3 300m strides.
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Reed, Kyle, Scott, Jeff, Chad and ... MATT!...
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy miles with 3x200m strides
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| Provision 2 - Green Miles: 6.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake City Marathon (26.219 Miles) 02:33:41, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
| Fritz suggested I do this one after Striders Half. I knew I didn't have the training to run a great time (for me) but I decided last minute to give it a go.
I caravanned up to the finish line with Ty and some of the other Utah Race Pacers at 5:00am. We got on Trax to get to the starting line and got up there at 6:40. I didn't have time for much other than getting my racing shoes on and jogging to the starting line.
I was surprised to find I didn't know many people at the starting line. I recognized Patrick Smyth and was grateful I wouldn't be racing him!
I ran the first part of the race with Chris Lundberg who was racing the half. I took it easy up the first few hills and just tried to stay relaxed through the declines down to the Capitol. My stomach was not happy and I was regretting the bowl of cereal I had 2 hours prior.
The full course splits off at mile 9 and we start heading uphill towards Sugar House park. I slowed down a bit up the hills and saw my first splits above 6:00, hoping they'd be my last. I caught a glimpse of Daniel and Noah during the out-and-back in Sugar house. They were about 1 minute behind.
I crossed 13.1 at 1:14:52, about exactly where I wanted to be. I was feeling good and tried to stick with that pace.
13-18 is all rolling hills but my average was about 5:40 and I was still feeling good. 19 and 20 are more uphill and I started to feel it. 21 and 22 are flat and down and they went well.
23-26 are mostly flat. At 24.5 my left calf started to cramp. Despite feeling decent I was forced to slow down to prevent the cramp. The rest of the race was a balance between pace and calf cramp.
The last .2 were a mix. I was in the lead and getting a lot of fanfare but my calf was on the verge and I had to slow down to around 8 min pace and run kind of dramatically on my heels! Thankfully I crossed the finish line before it went completely.
After a few short, awkward interviews, and the awards ceremony, I headed home.
I am glad I did it! Despite the kind-of-disastrous race, it was fun to win and all in all a great experience.
http://www.deseretnews.com/article/865626742/Salt-Lake-marathon-is-first-win-for-Lehi-father-who-started-running-marathons-at-10.html
I took water at nearly every water stop. I took a Roctane Gu at the start, 7 and 14. I really should have taken another at 19 or so but my stomach was upset the whole race and I didn't want to push it. It's possible I could have avoided the whole cramping thing with better in-race nutrition.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Sunny run around Lehi. Legs are still pretty beat, but I passed the stair test, so it was time to get out.
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| Provision 2 - Green Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Met up with Mr. Brandon Dase this morning for 8 lovely miles on the Murdock in Orem. It was good to catch up with Brandon. Legs felt good, coming back nicely.
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| Provision 2 - Green Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy miles up Provo canyon with Matt.
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| Provision 2 - Green Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with the full crew.
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Steady run in the sun. 7:00 avg.
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| Provision 2 - Green Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| Track workout with Ty and Nate.
Indicator workout to decide on Provo City half. I'm not ready :|. 2up, 1 down.
3x1600m (5:25, 5:22, 5:15). 1 lap jogging recovery.
2x1600m with Ty and Nate (5:50, 5:45).
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lunchtime run with Scott on the Murdock. Talking business with Scott always makes a run fly by.
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| Provision 2 - Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 171.20 | 39.22 | 3.00 | 0.00 | 213.42 |
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| Provision 2 - Green Miles: 121.70 | Kinvara 4 - Blue Miles: 18.00 | Hoka Miles: 13.50 | Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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