| Location: Provo,UT,USA Member Since: Mar 18, 2013 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Qualified for Boston at St. George in 2012 with a 3:04
Ran a PR for Half at Canyonlands in 2013 with a 1:24
Ran a new PR at AF Half in 2014 with a 1:23 Short-Term Running Goals: Want to run a sub 2:50 at St. George in 2014.
Want to run a sub 1:20 half marathon.
Will run Boston in 2014 and and to run a PR. Long-Term Running Goals: I want to be able to run and run and run. Personal: Started running in 2010 to finish a Marathon and then actually started running seriously in 2012 wanting to get faster.
Family of 5, Me, Sabrina (my wife), Hannah (5), Abby (4), Ethan (2.5).
Started school in 2013 to go in the Exercise Science and then on to Physical Therapy. Been fun trying to juggle everything all at once. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 337.35 | 25.55 | 40.25 | 13.40 | 416.55 |
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| Brooks Cascadia 6 Miles: 16.10 | Saucony Kinvara 4 Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 3.00 | 9.20 |
| We ran the temple mile loop. Ran real hard up the hill then made our way down around the loop. They were tough, but well needed.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice and easy. I am in need of getting adjusted. My hip starts to hurt after a bit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| I love running the 051 Trail. We went real slow up the trail since there was lots of snow. Still lots of fun.
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| Brooks Cascadia 6 Miles: 7.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| It has been a long time since I have ran this far. I'm glad I did, but I still feel like I have a long way to go.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| On the treadmill. Come to find out that this 2 miles nearly dropped me from being sick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After a long week of being sick this was very nice to be able to get in. I felt good afterwards and was happy to be running again.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Felt real good this morning and it was warmer than I thought. Felt real good afterwards.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 2.00 | 8.00 |
| Did MTC Mile this morning. I wanted to do more than just 1 but after meeting up and waiting for the group to show up, then running to the start, then starting I only had time for the 1. So this afternoon I will do some treadmill work and get some more speed there.
Afternoon. Did a 1 mile warm up, then 1 mile at 5:21 and the next at a 5:46. I then cooled down.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice easy 6.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| I am really struggling getting out of bed these days. It seems I am always tired. But I am still pushing forward.
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| Saucony Kinvara 4 Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Got this run in just before lunch. Made lunch taste so much better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Going downhil is so much easier. Felt good to get the longer runs going. I still have some time to build things back up.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Nice easy morning loop.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| Warmed up going to the BYU Track, saw that it was covered so did 1000's on the indoor track. 4 x 1000's at 3:30. with a short cool down in between.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.25 | 0.00 | 9.25 |
| 2 Mile warm up then 15 min @ 6:27 pace 9 Min at 6:07 pace 6 min at 5:50 Pace. 2 mile cool down. All done on the treadmill. That is over an hour on that treadmill. Victory just to go that long.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice and easy on the indoor track. Gets boring going round and round so many times.
Added another 5 miles in the afternoon. Keeping the legs fresh.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Ran the 051 trail. Nice run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Run home from Vivian Park. Very smooth and felt fantastic.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Good morning run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 3.00 | 0.00 | 8.30 |
| Did 3 repeats of the MTC Mile. My times were 5:09, 5:14, and 5:14. Nice cool down afterwards as well. They felt good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.50 | 0.00 | 8.50 |
| Did Temple Hill repeats today. Got about 3 easy warm up miles then did 3 hill repeats. The hill is almost a half mile long. Ran them at 3:01, 2:57, and 2:58. After the hill we cruised back down to complete the full mile. Ran home after that and did one more push up another hill that was a little longer but not as steep. Felt good to get some hills in.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Ran around Provo this morning at a nice easy pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Nice easy loop around Orem.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Glad to be able to run for 16 miles. The training is coming along well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Trying to get the legs out moving again. Felt good at the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Did 1000's today at indoor track. warmed up for a couple of miles then took off. 3:30, 3:25, 3:25, 3:20, 3:15. Something like that.Cooled down afterwards. Felt good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.40 | 11.40 |
| My ladders to success happened this morning. I took the workout that I had seen other runners do and thought I would give it a try. It was a tough workout but I am glad I did it.
2 mile warm up
1 Min on @ 5:39 - 1 Min off at 8:00
2 min on at 5:39 - 2 min off at 8:00
3 Min on at 5:39 - 3 min off at 8:00
4 min on at 5:39 - 4 min off at 8:00
5 min on at 5:39 Short Break 3 Min off at 8:00
5 Min on at 5:39 - 4 min off at 8:06
4 min on at 5:39 - 3 min off at 8:06
3 min on at 5:36 - 2 min off at 8:06
2 min on at 5:33 - 1 min off at 8:06
1 min on at 5:15
1 mile cool down with the last .25 ramped up to a 6:49. Beast of a workout. Thanks Brandon for the idea of this workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| It's always funny when a group of runners get together and talk about taking it easy for the run and then the next thing you know a group takes off and is running faster. Well, that happened again this morning. It feels good though. I love our running community.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Took the day off to rest and boy did it feel good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Smooth run and felt great. Did a little pick up towards the end and finished strong. This was a positive run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.25 | 0.00 | 0.00 | 10.25 |
| Nice easy loop around Provo with a pickup the last couple miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 4.00 | 0.00 | 10.60 |
| Did 2 x 2mile repeats at a 5:30 pace. Tough part was running back up 9th to start back over. It was a good run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 2.00 | 10.50 |
| Ran the temple hill today 4 times. Times up the hill were 3:03, 3:05, 3:03, 3:01. I felt good about those times.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| warm up mile then did 3 separate miles for the annual Abe Lincoln Beard Run. It was great. finished with an easy cool down mile.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Was not planning on running 10. I wanted to get an easy 6 or 7 since I have a long run tomorrow. But the weather was great and I was running with Tris and I felt great. 6 turned in to 8 which is where we found a sweet trail along the lake that is perfect to run on. So that turned in to 10. It was a great run and I still feel good.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
| Awesome Run this morning. The easy miles felt real easy and the tempo was great. 6 miles at a 6:18. Overall was a 6:55AP.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Nice easy morning with Blake and Jen.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 5.00 | 0.00 | 11.40 |
| 1000's at Provo track. warmed up just under 3 miles then the fun began. Did 6 1000's with a 600 in between. Each 1000 was around the 3:40 mark. AP was 7:21.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 5.00 | 0.00 | 10.50 |
| Did an afternoon tempo run along the lake today. I had read from Rachelle's blog that she did a tempo run with 3 miles fast, .5 slow, 2 miles fast, .5 slow, then 1 mile fast. I thought that was a good idea. What I didn't know was that I was going to be running in to a head wind of around 40 mph. That made my fast miles much harder, till I turned around. So each set of fast miles, half was in to the head wind and the other half was with it. It was a tough run and I was exhausted after doing that. It was still a good run and I am glad that I did it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
AF Canyon Half (13.1 Miles) 01:23:26, Place overall: 27, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| So I went in to this race with the idea of running hard until I got tired, then ease it off and just cruise. I was planning on about a 1:30 time. I hadn't really had any good training over the past month or so and really I wasn't thinking this would be a good race, at least not a PR race. I was going to use this race as the kickoff for my St. George marathon training. Minutes before the race the race director turned on a song and the beat was perfect. It felt great. I talked with Matt Poulsen and a couple others and wished them good luck. the gun went off and I took off. The hill was nice and I just wanted to make sure that I wasn't pounding down the hill. I heard a few people pounding and thinking that they were going to be hurting by the end of the race. Going down the canyon was sweet. I loved running along the river and feeling so peaceful. I was running at a pretty good pace but was feeling good and not ever getting out of control. I knew at some point I would get tired but was ready for it and was ready to take it easy. That point was getting further and further out. As I came to the golf course and was running through there I could feel it coming. I had ran well so far and just kept going. After finally making it throught the golf course and up the final hill I was glad I was in the home stretch. I knew by now that I could easily PR unless something drastic happened. I was very happy with the result and am now excited for my training to kick off. It was a great mental boost.
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| Saucony Kinvara 4 Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 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 |
| Nice and easy with Matt and some others early this morning. Getting the legs back to feeling good after the race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Awesome run this morning with Eric Johnson. Ran some great trails up to the lookout, then down past the waterfall to battle creak and back to dry canyon. So nice to be out on the trails.
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| Brooks Cascadia 6 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Good morning to loosen the legs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.20 | 0.00 | 0.00 | 10.20 |
| Nice speed work this morning. 2 mile warm up then 2 5K loops at MP. then 2 cool down. Happy with results since it has been a while since doing speed work.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 337.35 | 25.55 | 40.25 | 13.40 | 416.55 |
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| Brooks Cascadia 6 Miles: 16.10 | Saucony Kinvara 4 Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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