| Location: Dallas,TX,USA Member Since: Feb 21, 2010 Gender: Male Goal Type: Other Running Accomplishments: 5k - 19:03 - Race 4 Recovery (2009)
10k - 42:23 - SLCTC Winter Series (2010)
10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)
1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)
Marathon - 2:54:47 - Top of Utah (2011)
Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)
R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014) Short-Term Running Goals: Get back in decent running form. Maybe enter a road race in 2017? Long-Term Running Goals: Run a 5k under 18:00 Personal: Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon. I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out. Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 141.85 | 0.00 | 14.26 | 4.64 | 160.75 |
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| Saucony Guide Red Miles: 69.93 | Griffin Miles: 32.41 | Saucony Guide Blue Miles: 41.00 | Saucony Tangent Miles: 21.12 | Saucony Fast Twitch Miles: 22.50 | The North Face Fire Road Miles: 6.20 |
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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 |
| AM Stationary bike 1:00:00 Another rediculously cold morning. It was -17 with the wind chill at 7:30! So I stayed indoors today. Rode the bike fore 1:00:00 - Avg. Heart Rate was 123 Did 30 push-ups, planks, side-planks, bird-dog, chair and running pose.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.84 | 0.00 | 0.00 | 0.00 | 7.84 |
| Noon 7.84 in 59:03 Avg. 7:31 per mile Had to wait for it to wamr up a little today. It was still single digits by the time I headed out, but it's a beautiful bluebird day. Ran a lopp that took me thur Wasatch State Park. Some of the roads are pretty slushy and difficult to run on but the scenery made up for that. Did 3 x 8 pull-ups after my run.
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| Saucony Guide Red Miles: 7.84 |
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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 |
| Chillin today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
| AM 2 miles with Griffin, no watch. 8.13 solo in 1:03:12, avg. 7:41 per mile Griffin is finally over whatever stomach issue he was having so took him out for 2. Then went up around Wasatch state park. Still a lot of slushy spots on the road.
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| Saucony Guide Red Miles: 10.13 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM 2 miles with Griffin, no watch. 4.2 solo with HRM - avg. HR was 155 Holy cold! Not sure what the temps were this morning, but wow it was cold. Kept the pace easy. Did 30 push-ups, planks, side-planks, and bird-dog after my run.
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| Saucony Guide Blue Miles: 6.20 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 2.23 | 0.00 | 8.58 |
| AM 2 with Griffin, no watch. 6.58 solo in 48:04, avg. 7:18 per mile. Pretty cold again today, but that's no surprise. We're in coldest/darkest part of the year, so it's downhill from here right? Did a mini tempo of 2.23 miles at the end of my run. Splits were 6:41(hilly), 6:30(slight downhill), .23 in 1:24(6:13 pace).
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| Saucony Tangent Miles: 8.58 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.50 | 7.50 |
| AM New blog format today. I this will make it easier to check out past workouts. Track workout at the gym. Didn't sleep real good last night, so felt kind of tired today, but glad it was warm in the gym. Run: 1.5 warm-up - avg. HR was 150 12 x 200m at 5:20 pace with 400m rest. - Max HR was 179, avg. recovery HR was 161 1.5 cool-down - avg. HR was 155 Strength: Did 2 sets of butt-kicks, high-knees, and backwards running during my cool-down. Then did 2 sets of jump squats, running pose, and single leg squats.
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| Saucony Fast Twitch Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.91 | 0.00 | 0.00 | 0.00 | 3.91 |
| AM Got some boots from Ruffwear for Griffin to keep ice chunks from forming on his paws. He doesn't seem to mind them, so they'll be really good for long hikes thru deeper snow. Today was just a trial run thru the hood. Run: 3.91 miles with Griffin very slowly. Strength: 30 push-ups, planks, side-planks, chair and warrior III pose.
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| Saucony Guide Blue Miles: 3.91 | Griffin Miles: 3.91 |
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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 |
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PM Felt kind of beat up yesterday, and still today, so decided to bike instead of run. Stationary Bike: 1:00:00 - Avg. HR 130
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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 |
| Rest today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM Oh my cold!! Headed out with Griffin and it didn't seem to bad. then about 40 minutes into my solo run I was just beyond frozen. Unfortunately there was no short cut back to my house and I had to suffer it out till I got home. Think I got some frost nip on my nose. No good! Run: 2 miles with Griffin, no watch. 8.10 freezing miles solo in 1:01:56, avg. 7:39 per mile.
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| Saucony Guide Red Miles: 10.10 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM A bit warmer today (3 degrees), but still pretty cold. My nose is pretty sensitive from yesterday, so took Griffin on his loop and a little extra, then went inside for a little treadmill and strength. Run: 2.5 miles with Griiffin, no watch 4 treadmill miles in 32:00, avg. 8:00 per mile. Strength: 30 push-ups, planks, side-planks, bird-dog, running, and chair pose.
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| Saucony Guide Blue Miles: 6.50 | Griffin Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 4.00 | 0.00 | 8.04 |
| AM Took Griffin on his loop, then went back out. I was gonna do 8 solo, but about 2 miles in it started to get pretty cold. My face can't take much more abuse after Monday's insanely cold temps so I decided to pick up the pace and cut the run short. Didn't get any splits, but it was a nice, comfortably hard effort. Did some strength after my run. Run: 2 miles with Griffin, no watch 6.04 solo in 43:14 with the last 4 at a brisk pace. Avg. 7:09 per mile. Strength: 24 pull-ups and some core
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| Saucony Guide Red Miles: 8.04 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.50 | 7.50 |
| AM Hit the track at the gym for some cruiser 200's and some drills afterward. I love running in circles! Run: 1.5 warm-up 12 x 200m at 5:20 pace(HR was around 170) with 400m recovery(kept HR around 155) 1.5 cool-down Strength: 2 sets of butt-kicks, high-knees, running backwards, and carioca. 30 push-ups, 2 x 10 sump squats, single leg squats, and running pose.
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| Saucony Fast Twitch Miles: 7.50 |
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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 |
| PM LAte nigth last night, so took it easy today. Went for a 1.5 hour hike with Griffin, while wearing an 8 lb. vest.
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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 |
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AM Snowed a little last night, and the roads are pretty slick, so took Griffin on his loop, then back home for a killer workout. Run: 2 miles with Griffin Strength: 40 minute strength/cardio that included push-ups, dips, shoulders, lots of plyometrics, and core. Avg. HR was 137.
NOON Went riding for 2.5 hours and did 2 hikes into the backcountry. Conditions were a lot better than I thought they would be.
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| Saucony Guide Blue Miles: 2.00 | Griffin Miles: 2.00 |
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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 |
| Wow, I am blown up today! Just stretching and walking the dog. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM The weather decided to cooperate and not snow last night, so I was able to go for a longer run today. Still pretty sore from Sunday, but not too bad. Went out with Griffin, and then did an out & back to US 40 via river Rd. It was a beautiful morning. Run: 2 miles with Griffin no watch. 10 miles solo in 1:16:42, avg. 7:40 per mile.
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| Saucony Guide Red Miles: 12.00 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM It's a winter wonderland in Midway, UT again! We got about 6 inches of pretty heavy snow last night and it was snowing during my run, so had to bust out the trail runners for some grip. Just cruised and listened to the falling snow. Did a little strength after my run. Run: 2 snowy miles with Griffin, no watch
4.2 snowy miles solo, no watch. Avg. HR was 147 Strength: 30 push-ups, planks, side-planks, bird-dog, and chair pose
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| The North Face Fire Road Miles: 6.20 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 5.00 | 0.00 | 8.51 |
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NOON Did a hilly tempo on the Old Ranch Rd. loop counterclockwise during lunch. Bluebird skies and 25 degrees, no wind. Life is good. : ) Run: 2.35 warm-up (all up hill) 5 mile tempo in 34:18, avg. 6:52 per mile. Splits were 6:47(Slight downhill to flat), 6:51(flat), 6:57(2 big hills), 6:53(2 more decent hills), 6:50(flat) 1.17 cool-down 8.51 total in 1:02:05, avg. 7:18 per mile.
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| Saucony Tangent Miles: 8.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.14 | 7.74 |
| NOON Another perfect day in the mountains! Did an easy run on the frontage roads around work, then 6 hill sprints towards the end. Feelin good. Run: 5.36 easy 6 x :07 second hill sprints w/ 1:50 recovery 1.08 easy 7.74 total in 59:23, avg. 7:40 per mile.
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| Saucony Guide Blue Miles: 7.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| AM Strong westward winds today, so did a bunch of crazy loops thru the neighborhoods. We got a little snow last night too which slowed the pace a bit.
Run: 8.02 miles in 1:01:13, avg. 7:38 per mile
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| Saucony Guide Red Miles: 8.02 |
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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 |
| AM 0 degrees this morning again, yay! Decided to make this a cross train/go ski day, so that's what I did. A little yoga and some core in the morning, and then a little ski tour with Griffin in the afternoon. Strength: Core, warrior III, chair, and a few other yoga poses I don't know the names of. Crosstrain: 1.5 hour splitboarding at Dutch Hollow
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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 |
| Restin up for the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.50 | 9.50 |
| AM Ran 2 with Griffin and then off to the gym for some repeats. No new snow this morning so I was very tempted to just run outside, but I really wanted to run in shorts. I also wanted to wear my HRM because I have been doing this workout towards the end of my weeks, but this week it's the first workout I'm because I'm planning to run a 5k this weekend, but still wanted to fit this workout in somewhere. My avg. HR was higher than it has been in past weeks, and I think it's because my muscles are tight from the rest day. Usually I've been running for 3 days already before this type of run so everything is a lot looser. Based on today, I think body likes the routine of long run, easy day, tempo, repeats or strides, easy day, easy day w/ plyometrics, day off. We''l see how consistent I can be with this. : )
Run: 2 miles with Griffin 1.5 miles warm-up, 12 x 200m about 5:20 pace with 400m recovery. Avg. HR was 161, peak HR was 180. 1.5 miles cool-down Drills: 2 sets butt-kicks, high-knees, carioca, stiff-leg, 10 forward & backward lunges Strength: 30 push-ups
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| Saucony Guide Blue Miles: 2.00 | Saucony Fast Twitch Miles: 7.50 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
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AM Ran 2 with Griffin on his loop, then back home for some strength. Will do a chill few miles at work. Run: 2 miles with the dog, no watch Stength: 30 push-ups, planks, side-planks, bird-dog, warrior III, and chair pose with some calf raises. NOON Ran the frontage roads around work. Still a few icy patches, but such a nice day out! Not warm enough for shorts, but those days will come soon enough. Legs felt pretty flat and energy was down. Better eat a good dinner tonight! Run: 4.65 in 35:48, avg. 7:42 per mile.
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| Saucony Guide Blue Miles: 6.65 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.06 | 0.00 | 0.00 | 0.00 | 8.06 |
| AM Felt way better today thanks to a large dinner last night that consisted of 2 slices of pizza, a fishsandwich, carrots, and a Luna bar for desert....yummy! Took Griffin out, then did a some extra thru the neighborhoods. It was 10 degrees when I left the house.
Run: 2 miles with Griffin, now watch 6.06 solo in 44:40, avg. 7:22 per mile.
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| Saucony Guide Red Miles: 8.06 | Griffin Miles: 2.00 |
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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 |
| AM Lots of moisture in the air today, so had to finish half my run indoors. No more frostbite! Run: 2 on Griffin's loop, no watch 1 outside, no watch 3 miles on the treadmill.
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| Saucony Guide Blue Miles: 6.00 | Griffin Miles: 2.00 |
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| | Race: |
Hale Freezes over 5k (3.03 Miles) 00:19:29, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.74 | 0.00 | 3.03 | 0.00 | 9.77 |
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AM Took Griffin out on is loop about 2 hours before race time to get the blood movin. It was 6 degrees here and fog, but by the time I hit Orem it was about freezing and sunny. It felt so good that I ran in shorts! Of course about 50 people went out charging when the gun went off, which pulled me out a little harder than I had planned, but I was able to not get too excited and by the mile mark was in 5th place. There was a gnarly hill about 2 miles in that turned my legs a little jell-o-ish, so I just focused on keeping good form until the end. Thought I may have a chance on the 3rd place guy who was only about 10 seconds ahead of me thru the last mile, but I didn't have a kick to catch up. Oh well, today was more of a fitness test than a race for me. I feel pretty decent about my time given the course and I wasn't at 100% effort. This time last year I ran the SLCTC 5k, which is an easier course, at about the same effort level and did it in 20:20. So I think I'm in better shape in January this year than I was last year. Gonna keep building basic aerobic capacity and overall strength for the next month and then work on more speed after that. Run: 2 with Griffin, no watch 1 warm-up w/ a few strides 3.03 in 19:29, avg. 6:26 per mile. Splits were 6:09(flat), 6:24(flat, steep downhill, flat, steep uphill), 6:47(steep uphill to steady uphill), :09 for .03(no kick due to jell-o in the legs) 3.74 cool-down in 28:54, avg. 7:42 per mile, immediately following the race.
PM 1.5 hour ski tour with Griffin at Dutch Hollow.
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| Saucony Guide Red Miles: 5.74 | Saucony Tangent Miles: 4.03 | Griffin Miles: 2.00 |
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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 |
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AM Stayed out pretty late last night, so slept in today. Did a bunch of yoga and balancing exercises when I got up and then went skiing in the afternoon. Now a big salad for dinner. Strength: Plank, side-plank, bird-dog, warrior III, runing pose, chair, crow, and a few others.
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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 |
| Stretching and resting. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 141.85 | 0.00 | 14.26 | 4.64 | 160.75 |
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| Saucony Guide Red Miles: 69.93 | Griffin Miles: 32.41 | Saucony Guide Blue Miles: 41.00 | Saucony Tangent Miles: 21.12 | Saucony Fast Twitch Miles: 22.50 | The North Face Fire Road Miles: 6.20 |
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