| 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 | | 223.90 | 0.00 | 47.22 | 2.00 | 273.12 |
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| Provision 2 - Green Miles: 82.50 | Hoka Miles: 20.50 | Lunar Racer 3 Miles: 16.00 | Kinvara 4 - Blue Miles: 31.50 | NB 1400v2 Miles: 33.00 | Hoka Contact 2 Miles: 63.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles from Scott's house around Cedar Hills with Scott, Ty and Nate.
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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 |
| Easier miles around Lehi and Highland. 7:30
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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 | 6.00 | 0.00 | 11.00 |
| TRACK WORKOUT
Met Ty at the Lone Peak track. 2 miles warm up.
3x2m LT reps with 2 laps jogging recovery (about 5 minutes)
- 5:15, 5:15 -> 10:30
- 5:15, 5:15 -> 10:30
- 5:16, 5:12 -> 10:28
1 mile cooldown.
Felt good today. Even effort throughout. Plan was for 5:15 avg, so for once, I was right on pace.
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| Provision 2 - Green Miles: 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 |
| | Comments(4) |
| | 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 Scott and Reed. 7:10
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8 miles on a dirt road around Escalante, at sunrise. Gorgeous.
Calf Creek hike, serving as pack mule carying water, lunch and my 3 year old on my back.
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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 | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| Provo canyon run with Ty, Nate, Chris and Bill. I forgot my watch so I don't have any pacing info. Ran up with the group 8 miles. Back down 3 more with Bill and Chris.
Threshold effort level 3 mile tempo from Nuns Park to the mouth of the canyon. Pace was likely around 5:10-5:15. 1 more back to the car.
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| Lunar Racer 3 Miles: 16.00 |
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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 |
| With the gang at Scott's house
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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 | | 7.50 | 0.00 | 2.00 | 0.00 | 9.50 |
| Track workout with Matt and Reed. 3 up, 3 down.
I only did 2x1m 5:12, 5:16.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Provision 2 - Green Miles: 6.00 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Slow miles with 2 .25m pickups in 75. Feeling good!
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| Kinvara 4 - Blue Miles: 3.50 |
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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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| | Race: |
Utah Valley Half Marathon (13.109 Miles) 01:10:40, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 13.11 | 0.00 | 20.31 |
| UVHM
I had an aggressive goal of 1:09 range today. I knew it would be a stretch but I thought there was a chance.
I met up with Riley, Brett and Taylor at the starting line. Taylor and I had similar goals and decided to start out together and take turns leading. The first 3 miles are net even. We were right on pace (5:17, 5:17, 5:25) for the grade but I could tell after 3 miles that the effort was too high. I thought about backing off but decided to go for broke; what have I got to loose?
The next 4 miles are the fastest and they felt good (5:13, 5:05, 5:13, 5:17). At this point it becomes a more gradual downhill and I started to feel a little lactate accumulation. 8 & 9 (5:19: 5:25) were still ok but by the end of 9 I was quickly moving into "hold on for dear life" mode. Scott was on the course at this point and ran with me for a couple miles. Benjamin passed me around 10 and I wished him well with his sub 1:10 goal. He just missed it.
The next 4 are were not very fun. I was out of gas by the little hill at 10 and couldn't get back to pace the rest of the race. (5:30, 5:41, 5:33, 5:38, :45). I was fighting off thoughts like, "remind me why do I do this again?"
I was clearly not fit enough to run that time and I paid for it the last few miles. It was worth it though. How can you know how much is there unless you lay it all out?
Lots of good performances and a well organized race. I'll back next year!
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| NB 1400v2 Miles: 14.00 | Hoka Contact 2 Miles: 6.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | 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 |
| 3 really slow miles and then 7 more normal miles from Scott's house with Scott and Reed. 7:25 avg.
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| Hoka Contact 2 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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Dirt road with Scott. 7:30s
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| Hoka Contact 2 Miles: 10.20 |
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Crazy work schedule today. Only had time for 1/2 the run.
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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 | 3.00 | 0.00 | 11.00 |
| Provo Canyon run with Brandon and Matt.
Did a 3 mile tempo run down the canyon from Nun's park. 4:53, 5:01, 5:02
Fun to get some 5k style burn going (kind of).
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| Kinvara 4 - Blue Miles: 11.00 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Matt, Chad and Reed. 7:30
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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 | 7.00 | 0.00 | 17.00 |
| Up and down AF canyon. Started at the pond in Highland. Ran a steady effort on the way up (7:30s) and tried to get moving on the way down (5:04 avg for 7 miles). Hamstrings started to tighten up a little so I pulled it at 7, plan was to go for 8. Felt pretty good. 1.5 cool down.
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| Kinvara 4 - Blue Miles: 17.00 |
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy, longish run to Alpine and back. Hamstrings are a little tight still but seemed to get better as the run went on. 7:11 avg
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| Hoka Contact 2 Miles: 15.00 |
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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 |
| Jordan River Trail with the gang. 7:12
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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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| TRACK WORKOUT
Met Reed at Lone Peak for some 800m fun. Plan was for 6x800m with 1 lap jogging recovery. 4m warm up, 2m cool down.
Splits: 2:20, 2:21, 2:22, 2:20
Legs felt heavy during the warm up. These were harder than I thought they'd be. Today was more about pace than volume so I resolved to do 4 and try and keep pace. It was tough!
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| NB 1400v2 Miles: 4.00 | Hoka Contact 2 Miles: 6.00 |
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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 |
| Dirt road with Scott, Matt and Reed
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Murdock
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| Hoka Contact 2 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 |
| | Race: |
AF Canyon Half Marathon (13.109 Miles) 01:07:50, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 13.11 | 0.00 | 19.11 |
| AF Canyon Half
I spent the night at a cabin of a friend up in the canyon, about a mile from the starting line. So nice to wake up at 5:30 to the sound of the busses coming up the canyon knowing I wasn't on them!
Pre race nutrition included a couple handfulls of dried cranberries and a gatorade. I jogged 1.5 miles for a warm up and did a few strides. I was chatting with Brett at about 5:56, thinking I had a few minutes before the start, when the announcer said: "GO". We weren't even on the line! We sprinted out ahead of the crowed and got started.
My plan was to take the canyon conservatively and try and have some gas at the end. I was going into the race on a full load and was feeling a little heavy.
Brett and a guy from Montana took the first mile out in 4:30! I was just under 5. I ran by effort down the canyon. Averaged around 5:05. Scott met me at mile 7 and we ran together for 4 miles, very nice to have company during the toughest part of the race.
I was planning on being around 5:05 average at mile 9, when the steep stuff was over and then try and hang on for the rest. I came through at 5:07 pace. So, pretty close. I felt good throughout and was able to keep a decent pace the rest of the race.
Came out just under 1:08, which is a big PR, even though it's about as aided as you can get.
Cooled down 4 miles with Scott and Brett and enjoyed the french toast breakfast with Brett and his family. Very glad I did this one.
Splits: 4:58, 5:16, 5:16, 5:07, 5:02, 4:56, 5:06, 5:04, 5:23, 5:18, 5:30, 5:17, 5:24
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| NB 1400v2 Miles: 15.00 | Hoka Contact 2 Miles: 6.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles from Scott's house with Scott, Matt and Reed.
Tweaked my lower quad the last mile. Hoping it will heal up soon but I'll likely take tomorrow off.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off, quad is getting better but still pretty sore.
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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 | | 223.90 | 0.00 | 47.22 | 2.00 | 273.12 |
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| Provision 2 - Green Miles: 82.50 | Hoka Miles: 20.50 | Lunar Racer 3 Miles: 16.00 | Kinvara 4 - Blue Miles: 31.50 | NB 1400v2 Miles: 33.00 | Hoka Contact 2 Miles: 63.20 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 152.00 | Calories: 0.00 | |
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