| 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 | | 110.61 | 0.00 | 20.01 | 3.85 | 134.47 |
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| Saucony Fast Twitch Miles: 8.75 | Saucony Guide Red Miles: 36.36 | Saucony Guide Blue Miles: 44.40 | Saucony Tangent Miles: 16.55 | Saucony Shay XC Flat Miles: 4.00 | The North Face Fire Road Miles: 7.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 4.00 | 0.00 | 8.75 |
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AM total run time 1:05:25 Ran some track this morning. 1.5 mile warm-up, then did 4 x 4 x 400 with 45 seconds between each repeat and 2:30 between each set. Kept splits right around 88 seconds per lap, had about 5/87's and 2/89's. Got ancy for the final lap and did that in 76. Ran 1.75 mile cool-down with some drills mixed in. Did 2 sets of no arms running, carioca, butt-kicks, power skips, and box jumps during my cool down.
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| Saucony Fast Twitch Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| AM 45:46 Had some bad knee pain yesterday only when I stood up from a sitting position which really freaked me out. Iced a little when I got home, and this morning it felt fine. Decided to keep the pace easy and just concentrate on form. Did some core and quad exercises after my run. Avg. 7:22 per mile.
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| Saucony Guide Red Miles: 6.21 |
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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 58:40 Ran a new section of paved trails thru a neighborhood down the street. Lots of exploring still to do over there. I wanted to throw in some tempo miles, but wasn't felling it, so just cruised. I'm surprised of the pace considering how I felt. Avg. 7:16 per mile.
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| Saucony Guide Blue Miles: 8.06 |
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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 |
| Driving to Washington. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Made it to Washington. It's a little too humid, but nice to be by the ocean. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was going to stay in BC for a few days, but plans have changed so back on the road. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stayed in Oregon last night, so driving all day to get home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Made it in @ 1am last night. Tired and busy at work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.46 | 0.00 | 0.00 | 0.00 | 8.46 |
| AM Planks, side-planks, and bird-dog.
PM 1:02:27 Ran Glenwild trails after work. Just wanted to get things moving after not running for FIVE DAYS! That's the longest I have gone in a while, but it's good to take a break. Climbed 1,000 ft in the first 3 miles and avg. 8:22 per mile for the run. Played some softball later on which equaled about a mile of running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.50 | 6.09 |
| AM 48:19 Ran down to the soccer fields for some turnover practice. Did 8 X approx. 100 meters. The grass was a little slippery, but was able to keep the pace around 5:15. Avg. 7:56 per mile for the entire run.
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| Saucony Guide Blue Miles: 6.09 |
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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 |
| AM Stoationary bike for 30:00 = 2 easy miles.
Really sore quads and hip flexors today. Must be from 2 days of decent workouts after 5 days of hardly any activity. Did some core with my stretching and then spun the stationary bike to get the blood movin.
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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 |
| Spent most of the day looking for couches and checking
out dogs. We may be rescuing a Brittany and should know if we can get
him Monday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
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AM 37:17 Legs felt much
better this morning, so went out for a cruiser thru the hoods. My
cardio feels a little labored, but that should come back soon. Avg.
7:16 per mile.
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| Saucony Guide Red Miles: 5.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 1.04 | 6.94 |
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AM 52:05 Felt pretty stiff today, but things are coming back after the down time last week. Did 6 x 1:00 strides in the middle miles of my run. Pace was around 5:45 for each interval. Avg. 7:30 per mile for entire run.
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| Saucony Guide Blue Miles: 6.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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AM Lacy and I took the new addition to the family out this morning. He's a 4 year old Brittany we got from the American Brittany Rescue and we named him Griffin. He's a little over weight, so today was a test to see how fit he is and he did great! Did planks, side-planks, and 21 push-ups, then we did a 2.75 mile loop around the house and he didn't pull or want to stop very much. The pace definitely slowed by the end which was expected. I think he'll shed the pounds quick and be trail ready in no time! I went back out for another 2.5 miles at a very chill pace. No watch today.
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| Saucony Tangent Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.17 | 0.00 | 0.00 | 0.14 | 5.31 |
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AM total run time 40:58 Took Griffin out for 1.24 miles avg. 9:30 pace. I'm not gonna include this in my run average because I'm not really trying, just getting the blood moving. Then went back out for 4.07 on my own with a .14 mile pick-up at the end. Did some core after the run. Avg. 7:10 per mile.
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| Saucony Guide Red Miles: 5.31 |
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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 |
| Just stretching today to get ready for RAGNAR tomorrow! I'm runner# 10!
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| | Race: |
Wasatch Back Relay, Runner 10 (Leg 10) (3.6 Miles) 00:24:07, Place overall: 145, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.61 | 0.00 | 3.60 | 0.00 | 5.21 |
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Pretty tired and so much happens during this event, so will keep it simple since I really just want to log my miles. AM Went out for 1.62 to get the blood movin. I'm in Van 2 for team Chainlove.com and we wont actually start our part of the course until 6:30 pm. PM Leg 10 24:07 Leg 10 is a flat 3.6 miles around Pineview resevoir. Lacy was on another team this year and I let her borrow my Garmin since this is sort of a low key event for me. Just a good time with friends and co-workers. So I ran with a regular watch to track my total time. No splits because they only put up a mile marker when there's one mile of your section left to run. I started out really fast, but felt strong so went with it. Then got some headwinds, and felt pretty crappy around mile 2 till the finish. I passed about 10 teams and battled with a young track guy with less than .25 miles to go, but he out kicked me at the end. Avg. 6:42 per mile for the leg.
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| Saucony Guide Red Miles: 1.61 | Saucony Tangent Miles: 3.60 |
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| | Race: |
Wasatch Back Relay, Runner 10 (Legs 22 & 34) (11.7 Miles) 01:35:13, Place overall: 145, Place in age division: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 11.70 | 0.00 | 11.70 |
| AM Leg 22 53:30 Leg 22 is a 7.7 mile section of rolling hills that climbs about 550 feet in elevation. I felt pretty fatigued from lack of sleep and driving the van all night. This race really takes a toll on your nervous system, but is so fun! I warmed up after a few miles in to it, and then just concentrated on running as efficiently as possible. I passed a ton of people and was passed by one guy in the beginning that I was not willing to chase down. Avg. 6:57 per mile. PM Leg 34 41:23 The RAGNAR as Leg 34 is affectionately named is a 4 mile climb up a dirt road from Midway to the top of Deer Valley in Park City. This section gains over 1,600 feet in elevation, averaging over 400 feet of vertical per mile! I've never ran up this thing before and have much respect for it now that I have. I hiked for about 1 minute up 3 separate hills because they were SO steep it seemed just as fast as running, and it didn't take as much of a toll on my cardio. Passed about 15 people on this leg. Much respect for this part of the course..... Avg. 10:21 per mile.
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| Saucony Tangent Miles: 7.70 | Saucony Shay XC Flat Miles: 4.00 |
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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 |
| Lazy day hanging out with my girl and our dog.
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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 |
| Feel pretty tired again today so just stretching. Will probably do a few very slow miles tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.26 | 0.00 | 0.00 | 0.00 | 5.26 |
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AM total run time 40:21 Feeling a lot better today, so took Griffin for a 2.07 chiller. Dropped him off at home, then went for 3.19 on my own, avg. 7:07 per mile. Did 2 x 6 forward and reverse lunges, 2 x 5 deep squats, planks, side-planks, and 40 push-ups before my run.
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| Saucony Guide Red Miles: 5.26 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.67 | 0.00 | 0.00 | 0.75 | 6.42 |
| AM total run time 51:56 Took Griffin for 2.08 warm-up. Then went 4.34 miles solo with 9 x 30 second strides thrown in.
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| Saucony Guide Blue Miles: 6.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.22 | 5.47 |
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AM total run time 42:08 Did 2 x 6 forward and reverse lunges, and deep squats along with some light core. Then took Griffin for 1.43 mile trail run. Dropped him off and did 4.04 with a .22 mile pick-up at the end. Did 40 push-ups with the door gym, 200 sit-ups,and 40 reverse sit-ups after run. Avg. 7:02 per mile. Since I'm already adding a different dynamic to my daily runs(the warm-ups with Griffin), I figured I may as well try some other new tactics, so I am going to do some leg exercises before my easy runs. Also, the new Running Times has a great article on running efficiency that I've been putting into practice over the past couple days, and I think it is working. My easy run pace is at least 10 seconds faster than it has been since consciously thinking about these cues. This may be because I am warming up better, or I'm subconsciously more stimulated after reading the article...I'm not really sure. I guess I'll just have to wait to see if it is actually working.
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| Saucony Guide Red Miles: 5.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 0.00 | 0.71 | 0.00 | 6.24 |
| AM total run time 48:45 Took Griffin out for 2.68 miles. The goal was to run a fast mile after my warm-up, but ended up running about .50 miles at sub-7:00 pace before starting it, which definitely fatigued me a bit. So ended up doing .71 miles in 4:25(6:13 pace), then went back to easy pace. I think I'm still feeling it from the relay this last weekend too. Avg. 7:08 for 3.56.
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| Saucony Guide Blue Miles: 6.24 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.95 | 0.00 | 0.00 | 0.00 | 7.95 |
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AM 1:04:10 Ran the round Valley trails for the first time the year and it was AWESOME! These trails are a combination of single track and utility roads and there's all kinds of great climbs and descents. What I like most about Round Valley compared to other trail systems in Park City is they have a much more cross country feel, than just big steeps. Plus the views are spectacular! Avg. 8:04 per mile. 1:30 PM 2 x 10 deep squats, 40 push-ups, planks and side-planks.
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| The North Face Fire Road Miles: 7.95 |
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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 |
| Noon Mountain Bike 16.33 miles in 1:59:41 = 6 miles easy I feel more like after a 10 mile run than 6, but I think some of it may be from the sun. I just got new tires for my bike and they rocked it!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
| AM 33.53 Took it really easy today after yesterday's ride. Did planks, side-planks, 40 push-ups, 2 x 6 forward and reverse lunges, and 2 x 10 deep squats before my run. Decided Griffin was ready to tackle Memorial Hill after not running for the past 3 days and he did great! He slowed a bit in the last 1.5 miles, but still kept up with me. Beautiful morning for a run! Avg. 8:08 per mile.
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| Saucony Guide Blue Miles: 4.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 0.00 | 1.20 | 7.38 |
| AM Total run time 1:01:01 Took Griffin out on the trail by Provo river for 1.58, then did 12 x :30 second strides pretty much all out with full recoveries. I was trying to get my turnover moving as fast as I could. Did 2 sets of carioca, butt-kicks, 2 x 10 jump squats and single-leg squats after my run.
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| Saucony Guide Red Miles: 7.38 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.49 | 0.00 | 0.00 | 0.00 | 6.49 |
| AM Total run time 50:54 Did some core, then 2 x 6 forward & reverse lunges, then 2 x 10 deep squats holding a 10 lb. weight. Then took Griffin out for a 2.46 chiller. Next I did 4.03 in 29:23, avg. 7:17 per mile. Did 2 x 5 neutral and under hand pull-ups after my run. My hamstrings felt pretty worked today. It's amazing how much of a toll a few 30 second bursts of speed can take on the body.
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| Saucony Guide Blue Miles: 6.49 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 110.61 | 0.00 | 20.01 | 3.85 | 134.47 |
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| Saucony Fast Twitch Miles: 8.75 | Saucony Guide Red Miles: 36.36 | Saucony Guide Blue Miles: 44.40 | Saucony Tangent Miles: 16.55 | Saucony Shay XC Flat Miles: 4.00 | The North Face Fire Road Miles: 7.95 |
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