| Location: Mapleton,UT,USA Member Since: Aug 22, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:08:17 Drop 13 Half 2015
2:41:14 St George Marathon 2012
17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count) Short-Term Running Goals: 2013 Races
2014 Races
2015 Races!
1/3 Snowman Half - 1:23:14 1st
Total Domination
3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)
Masters Domination
3/21 Running of the Leopards - 16:48 13th
AG Domination
4/11 Timp Shadow - 21:28 5th (1k PR)
Masters Domination
4/18 Salt Lake Half Marathon - 1:20:56 18th
AG Domination
5/2 Provo City Half Marathon - 1:16:12 4th
Masters Domination
5/9 - Dino Half - 1:15:20 1st (CR)
Course Domination
5/30 Timp Trail Half - 1:50 1st
Total Domination
6/6 Art City 5K - 17:20 13th
AG Domination
6/13 Drop 13 - 1:08:17 (PR) (CR)
Course Domination Long-Term Running Goals: 17:00 5k
1:08 downhill half [done]
34:30 10k
Never get old Personal: Married, three kids, have a problem with going out too fast in races but it's too fun to quit Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 104.47 | 21.70 | 24.00 | 21.30 | 171.47 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Nice gym run
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.20 | 1.00 | 2.00 | 6.20 |
| Heart training today. It's so hart to get my heart rate up. I ran up Whiting Canyon - at first, a rate of 140 felt very difficult. Finally I was able to crack 150, barely. After that I just kept running with no breaks, faster and faster up the trail, and still only managed to squeak above 155 for 2 seconds. Broke my mile pace record by 1 minute (down to 9:15) on the third mile of the trail. I even got a 4:45 mile at the end coming down, where 150 felt moderately comfortable. Maybe my heart rate monitor isn't working. 1050 feet elevation gain.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| To and from gym, added Art City 5K hill for practice
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10+ bike around the town
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.80 | 4.00 |
| Standard pre-race strides except I did the Art City 5K hill again. It's tough.
| | Add Comment |
| | Race: |
Art City 5K (3 Miles) 00:17:20, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 3.00 | 20.00 |
| I started the day with a nice 5K. Having practiced the newcourse, I had hopes that I would make it to the top intact. The race started off and I got right to the front of the group behind a high school kid. All I wanted to do was get to the top of the hill in the yellow and at the front. I did it! I was pretty tired though and people started slipping past little by little. Then as we crossed 1600 North the lead pack took off and I could not respond as I was already at a 5:20 pace. Mile 1 clicked off at 5:42, really good for including the hill! I was still pretty close to the front but had little oomph for the uphill upwind .5 miles. I lost ground rapidly, but as we turned north on Main street I could still see the front people. I got to the top of the hill and there was enough to turn on downhill monster! All right. I got down to 4:30 pace on the steep downhill, and managed to average 5:30 for the last mile, passing 3 people to take 13th place.
I ran home quickly because I told Curtis I would pace him in the Squaw Peak 50. I passed him in my car, then parked and enjoyed a very pleasant and leisurely 7 mile jog up to 7600 feet. Then I blazed back down to my car. Love the aid stations, they are awesome with sausage and 6 different beverages and chips and M&Ms. Then I ate at Cubby's.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.50 | 0.00 | 0.00 | 6.00 |
| EZ gym route with a mild hill
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| I got my HR to 167! Now I know why I can run 4:40 miles on the TM - it isn't just because it's a treadmill, it's because my heart beats 10 faster than on the road. The effort curve feels completely different as well - I wish I had used a heart rate monitor sooner on the TM. If I could take that performance on the road I could get 16 flats in the 5k I bet.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ gym run, HR to 151 in the middle and at the end
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10 bike up and down Hobble Creek Canyon in light rain
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 3.00 |
| Standard pre-race strides
| | Add Comment |
| | Race: |
Drop 13 (13.1 Miles) 01:08:17, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 11.50 | 2.00 | 13.50 |
| 6 records in one race! Unfortunately one of them is worst damage to big toe, I might be taking some days off.
This was my first try with the marshmallow downhill shoes, it seemed to be quite effective. I have no calf or quad pain at all and my feet feel pretty good. And I stomped on those feet for an hour, make no mistake. The race went off at 6 am sharp, except for the people they let go half an hour early because they wanted more time. My pre race warmup consisted of a dash from the portapotties to the starting line about a quarter of a mile away, I got down in the low 4s just on that so I started thinking about state records. Nobody fast at the start, so things looked good for first, but I was more looking forward to stomping down the hill. In the middle of mile 1 I looked down at my watch and say a 3:52 and a 3:48. Holy smokes! It did feel a little fast but not that fast. Still I backed off a little but ended up at a record 4:37 for mile 1! I passed the first mile marker at 4:27, which has very special significance for me, since that was my father's mile PR.
A little further down the road I encountered the upper flats, but managed to maintain a sub 6 pace on even the flattest part. Splits were 5:08, 5:38, 5:24, 5:36, and 5:16 for 2-6. Then the course drops quickly and pace increases, I got 4:53, 5:00, 5:22, and 5:05 for 7-10. I waswondering when things wouldflatten out, but they never really did. 11 wasstill in the canyon, 12 and 13 were canyon-bike path transition and while there were occasional flat spots it was mostly gently downhill. I got 5:20, 5:29 and 5:39. Once I figured out that I was going to PR big time I started to push a little more, but there wasn't much left to give so it didn't make a big difference. Crossing with a 1:08:17 was way fun but my big toes had been hurting since mile 6 andI was worried. I walked the half mile to my car, drove it back to the finish line, and took off shoes andsocks. The right toe was fine but the left toe was badly bruised under the nail and a ltle out in front. It doesn't look good. But it was worth all the records!
- 4:37 mile PR
- 1:08:17 HM PR
- Course Record
- Biggest gap on second place (6:43)
- Nastiest toe
- Most records in 1 race (5) :)
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8 bike around the town, really - foot almost ready to go!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| EZ run to and from the gym, toe feels a little odd but not too bad.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.12 | 0.00 | 4.25 | 0.00 | 6.37 |
| Nice interval/threshold run, on the flat course. First two miles were 5:39, 5:53, then I rested a bit, then another 1.5 miles at 5:56, then another rest, then .75 at 6 flat (uphill).
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.50 | 0.50 | 8.00 |
| This wasan easy run that without warning turned into a trail run when I for some unknown reason cut through a backyard and up onto the mountain. I guess you never can tell :)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Run up to the upper meadows and lake with Abigail on Spanish Fork Peak trail, she didn't make it that high and the lake was cool and 5 feetdeep. Fun!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ run to gym and back
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 4.00 | 7.80 |
| Halfway decent ladders on the Springville track. I got the HR to 161 only, and the down side of the ladder was weak, only going to 158, even though the effort felt quite high. The treadmill does something for the brain that the track does not!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| EZ gym again
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 1.50 | 0.00 | 5.50 |
| Nothing like a downhill threshold to get zippy with. Started off running uphill/upwind at 8 flat, down to 7:15 at the turnaround, dropped to 6:30, then down to 5 flat at the end.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Running through random fields, that was fun.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 5.00 | 5.25 | 0.00 | 15.50 |
| Summer keystone workout, 15.5 miles high altitude. 5.25 up 6740 to 8389 in 49 minutes (just over 2000 feet per hour)
5 more decently hard miles at 8250, then back down to the car.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice run around town
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 4.00 | 5.10 |
| 4x1 on the TM, 11.9, 12.2, 12.5, 12.8 for .7 then 8 for .3 then 14 for .3
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 104.47 | 21.70 | 24.00 | 21.30 | 171.47 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|