| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 248.50 | 10.00 | 18.00 | 11.00 | 287.50 |
|
| Blue Pegasus 30 Miles: 124.05 | Altra Provision Green Miles: 40.65 | FastTwitch 6 Miles: 36.00 | Mizuno Universe Miles: 4.00 | Kinvara 3 - Red Miles: 65.50 | Minimus Green Miles: 12.40 |
|
| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Scott's loop with Reed, Scott and Matt. With yucky weather coming Matt convinced me to do a workout. I wasn't feeling great and knew it wouldn't be pretty. 4 up. 4m in (5:27, 5:29, 5:30, 5:19). 4 down. Weather was nice. Maybe the last decently warm run till spring! |
| Blue Pegasus 30 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Late night at work. Totally wimped out because of the blizzard. I didn't have time to get to the gym. Did 20 minutes of plyometrics (lunges, squats, jumps, etc...).
|
| 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 |
| Chilly morning in Boise, ID. I'm here for a funeral. I ran 10 easy miles on a lovely dirt road along a canal through Boise. If it wasn't 19 degrees it would have been very pleasant. I need a better hat.
|
| Altra Provision Green Miles: 10.00 |
|
| 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 | | 4.00 | 4.00 | 5.00 | 0.00 | 13.00 |
| Treadmill Fartlek
I've always wanted to try this ladder on the treadmill. It's a Scott Keate and Justin Park special.
1 min @ 12mph, 1 min @ 10 mph, 2, 2, 3, 3... up to 5 and then back down. I didn't quite make it. I had to slow the "rest" to 8 mph for about a minute on the way back down before getting it back to 10 mph. This was really tough! Hat's off to Scott and Justin for having completed the whole thing.
Ended up with 5 miles at 5:00 and ~4 at ~6:00.
2.5 up and 1.5 down.
|
| FastTwitch 6 Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy miles on the TM. |
| Blue Pegasus 30 Miles: 9.00 |
|
| 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 | | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
| Run on the Murdock trail with Matt, Zak, Karl and Reed. 1 mile at 5:35 catching up to the group after a bio break. |
| Altra Provision Green Miles: 12.65 |
|
| 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 |
| Treadmill again. Squats, calves and lats on the weights. |
| Blue Pegasus 30 Miles: 10.00 |
|
| 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 | 0.00 | 8.00 |
| Slept in. Murdock trail. Not too icy. Only had time for 8. It was 0 degrees when I left. Same when I got back. My hands were cold. I found that if I went faster than 6:40 pace my hands stayed warm.
|
| Altra Provision Green Miles: 8.00 |
|
| 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 | | 14.15 | 0.00 | 0.00 | 0.00 | 14.15 |
| Late night at work. Got out at 2pm for a nice run in the sun around Alpine and Highland. (7:10).
|
| Blue Pegasus 30 Miles: 14.15 |
|
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 | 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 |
| 7 crazy guys met at Scott's house at 5am, 2 degrees outside for a run in the dark. Easy pace. I wore my giant skiing mittens. My hands were finally warm! Good times.
|
| Altra Provision Green Miles: 10.00 |
|
| 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| MILE REPEATS
Went to the Olympic Oval. 4 up, 2 down.
3x1600m (5:00,5:01,5:00) with 400m active jog in between.
Felt pretty good. It's been a rough work week and I lacked the mental energy to do more. At least it was warm.
|
| Mizuno Universe Miles: 4.00 | Blue Pegasus 30 Miles: 6.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Provo canyon with Zak and Matt. Fun time. |
| Kinvara 3 - Red Miles: 15.50 |
|
| 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 | | 8.50 | 0.00 | 0.00 | 3.00 | 11.50 |
| Matt dragged me back to the Oval. We nearly had the track to ourselves, although during the first interval an old guy was concerned for his safety when he saw that we were running the wrong direction. Apparently they switch directions every other day. Doing mile repeats on a 442 meter track without markings is too hard a math problem for my brain at 5am, so going the "right" direction was our only option.
4 up, 3 down.
3x1600m (5:01,5:01,4:55) with 1 lap jog in between.
Felt way better than Friday. Mostly because of the company, thanks Matt!
|
| Blue Pegasus 30 Miles: 7.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| Cold, foggy, sooty, easy run with Zak, Karl, Reed and Matt around Thanksgiving Point. This morning's run was equivelant to around a 1/4 pack of cigarettes.
|
| Blue Pegasus 30 Miles: 10.90 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| 10 miles from Scott's house with Matt, Scott, Zak, Karl, and Reed. (7:00)
|
| Kinvara 3 - Red Miles: 10.00 |
|
| 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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| Tempo run with Matt and Brandon. 3.5 up, 1.5 down.
6 miles on murdock trail, hilly portion, with ice everywhere. It was a minor disaster. Pace was wildley eratic. Effort was ok though. Splits: 5:56, 5:38, 5:38, 5:48, 6:08, 5:28
Not thrilled with the workout but given the conditions it was all we could manage.
|
| FastTwitch 6 Miles: 11.00 |
|
| 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 |
| Easy miles on the murdock trail with Copper. The trail was completely iced over. Much of the time it was covered with a crunchy frozen rain which had surprisingly good traction. Some was fluffy powder over black ice. It was entertaining to watch the dog slipping all overhimself. Very pleasant, peaceful morning.
|
| Blue Pegasus 30 Miles: 10.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Snowy, slippery, warm run with Matt, Zak, and Reed on the Jordan river trail. Most of the time we had a nice cushion to run on but every once and a while we would hit a stretch of black ice. Unfortunately Matt hit a bug one at the bottom of a hill, feet went straight up in the air and he landed hard on his back and head. Of course, after a quick breather and a few unsteady steps Matt insisted we finish the run. Other than that it was quite pleasant. |
| Kinvara 3 - Red Miles: 12.00 |
|
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock in a snowstorm with Matt. Easy pace, fluffy 3 inches of snow on the ground, no wind. Nearly perfect. |
| Blue Pegasus 30 Miles: 10.50 |
|
| 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 | | 7.40 | 0.00 | 0.00 | 5.00 | 12.40 |
| Treadmill workout at the legacy center with Matt. We had planned on going to the Oval today but they were closed until noon so we switched last minute to the gym. 4 up, 2 down. 8 x 1k @ 12.4 mph (4:49) with 2 minutes jogging recovery, no incline. I felt surprisingly good. Pace felt about the same as the mile repeats at the track last week. Grateful to have Matt there to suffer along side me. He looked great. Amazing how much company can help, even when side by side on the treadmills. |
| Minimus Green Miles: 12.40 |
|
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Crazy early (4:40am), cold, run with Matt, Zak and Riley on the murdock trail. Had to get it in before the kids started Christmas morning! Good times, good conversation, and a huge shooting star.
|
| Blue Pegasus 30 Miles: 12.50 |
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| Met Matt, Riley and Zak in Orem for an out and back (north) on the Murdock. Riley wanted to do one of his Aerobic builders. I wasn't recovered enough from Tuesday but peer pressure pulled me into it. I ran 2 miles with Riley, one trailing, and called it good (bad?) enough. (5:16, 5:17, 5:25).
Riley is a Monster!
|
| Kinvara 3 - Red Miles: 13.00 |
|
| 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 |
| Slept in, easy miles on trails around Lehi with Copper.
|
| Blue Pegasus 30 Miles: 10.00 |
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran with Zak, Matt, Brandon, and Reed around Orem and up Provo canyon. Great fun was had by all. |
| Kinvara 3 - Red Miles: 15.00 |
|
| 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 | | 6.40 | 0.00 | 6.00 | 0.00 | 12.40 |
| 3 - 2 - 1 workout this morning with Matt, Zak and Chad on the murdock trail. No wind, 20 degrees.
3.5 up. 1.5 down.
3: (5:36, 5:18, 5:19) w/ 1/2 mile jog recovery
2: (5:15, 5:25) w/ 1/2 mile jog recovery
1: (4:58)
Felt pretty good today. The first mile we ran through a 200m icy/crunchy snow span which slowed us down a bit. The 1st mile of the second interval included the murdock dip. Going up the hill at the end of that mile beat me up pretty good; it took a good 1/2 mile to recover and get back to pace. Good times.
|
| FastTwitch 6 Miles: 12.00 |
|
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Run around Orem, Lindon and PG from the soccer fields with Matt, Zak and Reed. A balmy 27 degrees felt like paradise. Felt tired from yesterday's workout.
|
| Blue Pegasus 30 Miles: 12.00 |
|
| 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 | | 248.50 | 10.00 | 18.00 | 11.00 | 287.50 |
|
| Blue Pegasus 30 Miles: 124.05 | Altra Provision Green Miles: 40.65 | FastTwitch 6 Miles: 36.00 | Mizuno Universe Miles: 4.00 | Kinvara 3 - Red Miles: 65.50 | Minimus Green Miles: 12.40 |
|
| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | Weight: 0.00 | Calories: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|