| 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 | | 190.45 | 0.00 | 18.80 | 2.50 | 211.75 |
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| The North Face Fire Road Miles: 43.25 | Black Crocs Miles: 20.90 | Saucony Guide 5 Miles: 89.95 | Saucony Mirage 2 Miles: 41.85 | Saucony Kinvara Miles: 13.80 | Griffin Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 0.00 | 3.00 | 0.00 | 6.55 |
| PM Ran with the PC run club @ Round Valley. It's a pretty social affair and the pace is casual. Most people were tapering for the steeplechase this weekend, so they only ran about 4 miles. I ran 3 hard by myself. 6.55 in 58:07. 760 ft vert
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| The North Face Fire Road Miles: 6.55 |
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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 |
| AM Up around town & back. Took it easy and felt kinda dehydrated. 4 in 30:45 2PM Out & back fro my office on the frontage rds. there were some headwinds so just chilled and got a good sweat. 4 in 33:11 I just got a free entry to the Juipter Steeplechase this weekend! Pretty stoked, but I'm so under prepared. Gonna treat it like a good workout and just enjoy it...I mean enjoy the suffering : )
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| Black Crocs Miles: 4.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.50 | 3.50 |
| 3PM Small workout before tomorrow. Feelin pretty decent. 1.5 warm, 1 set of XC ski, ski hop, speed skater, butt kicks, high knees, carioca & bounding w/ a stride between each, 1.5 cool with a fast last .25.
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| Saucony Mirage 2 Miles: 3.50 |
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| | Race: |
Jupiter Steeplechase (15 Miles) 02:37:21, Place overall: 67 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 10.00 | 0.00 | 16.00 |
| AM Got a free registration to this from my friend Cathy about 2 days ago. I knew I wasn't in shape to put down a really good time, so I worked a little harder the past couple days than I normally do before a race and just treated this as a workout/cool trail run. Woke up @ 5 and went for a 1 mile warm-up around the block. The sides of my glutes were a bit sore(I think from yesterday's drills) which is not good when you're about to climb a few mountains. Made it to the start and saw some people from work. The gun off and it's straight up the front of Park City Ski Resort. I felt pretty decent up the initial super steep part, but as we got on single track that was more technical and still rather steep, my energy started to fade fast. Around mile 4 I got stung in the ankle by a bee which was not the coolest thing. Hit Powerline trail and started hiking quite a bit figuring I'd save some energy for the downhill. About mile 5.5 one of my fellow Ragnar teammates, John, caught up with me. He was using this as a training run because he's running the Wasatch 100 next month. We scrambled up to the top of Jupiter peak(10,000 ft elevation) took in a quick view around us and started the dowhill. Here's where I really went wrong. We still had about 9 miles left and there was a quick climb up Tri peak and gnarly decent off of that, but I thought it would be pretty steep downhill the rest of the way so I turned it on as soon as we left Jupiter peak. John hung back(wisely) and I screamed downhill and hiked the next peak, which wasn't very difficult, than started my next steep, technical decent. I felt great until about mile 11. Here the trail flatened out as we traversed the backside of Scott's peak and was very rolling. This coupled with the rising heat zapped my energy. I was thankful to see a water station coming up, then BAM! Kicked a rock and supermaned down the trail. No serious damage, but I've got some wicked scratches that will probably bruise a bit too. The last 3 miles or so are really good/fun downhill singletrack on a trail named Spiro(I've biked this a bunch, but never ran it), but I had nothing left and actually walked several times. John passed me somewhere in here and tried to keep up, but it was a lost cause, so I just trotted in. Good time overall, a good workout and I'm thankful to Cathy for hookin it up with a free registration. Thanks Cathy! 15 miles in 2:37:21. 3,768 ft vertical gain
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| The North Face Fire Road Miles: 15.00 | Saucony Guide 5 Miles: 1.00 |
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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 |
| Cleaning and napping | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My quads seem to be getting worse. They're to the point of, "I'm afraid to walk down stairs because I might fall" status. PM 30:00 bike ride around town.
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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 Hoping I could run today, but still too sore. Not like yesterday, but I think another day off will do me good.
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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 |
| Things are feein stiff instead of sore today so im back on the horse tomorrow | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| am did a big loop, then small loop on the farm roads. kept it very slow. quads are about 80% so just cruisin for the next few days. 5 in 42:00 | |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| AM Up 100S and over to Wasatch State Park via less hilly route, then down to the entrance of Dutch Hollow and home. Nice & easy. 7.4 in 59:40
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| Saucony Guide 5 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.65 | 0.00 | 1.00 | 0.00 | 11.65 |
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AM Going to run for 1.5 hours today split into 2 runs. Want to get the time on my feet, but don't want to push too hard. 5.75 in 45:00 2PM Did an out & back with a loop and a little extra to make it 45:00 on the farm roads. Turned into a progressive run of sorts going from an 8:23 pace to 6:50. Now off to the lake with Lacy & Griffin for beer & sunshine. What a life :)
5.90 in 45:00
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| Black Crocs Miles: 5.90 | Saucony Mirage 2 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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AM Really chill @ Dutch Hollow. So nice to just cruise on trails. Did some light core and glute activation exercises after.
3.5, no watch
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| The North Face Fire Road Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| AM Did my 40 to 189 loop, and went out the back of the complex. Did 4 strides in the middle. 7.9 w/ 4 strides in 1:00:30 PM Core and 30 push-ups then out on the river trail and did 4x15 push-ups sprinkled thruout. 2 w/ push-ups, no watch
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| Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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AM Had some calf soreness after my run 2nd run yesterday so started slow today and ran in my guides...problem solved. 5.7 in 45:15 PM 1 to the gym, 3,250m in 15:00 on the ERG @ setting #5, 1 back to work via Subway route
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| Saucony Guide 5 Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 3.00 | 0.00 | 8.40 |
| PM Ran the Glenwild loop with the run club. Took the initial climb pretty slow, but it's almost a 10% grade for about a mile of it, so it's a workout noo matter how slow you go. Hammered the last downhill mile. 8.4 in 1:16:54. 1,320 ft vert.
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| The North Face Fire Road Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| AM Did some core before heading up 100S to 40 then down to The Other End and taking the farm roads home. Felt some bounce in the legs towards the end but kept it easy to make sure I heal up after yesterday. 8.05 in 1:03:05
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| Saucony Guide 5 Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| AM Ran easy out to the farm roads for some drills & strides, then added a few miles on the way back. I think I may nix the drills for a few weeks and focus more on base mileage. I'm doin a few strength workouts and some cross training already, so I'll incorporate these back in when I start workin on speed.
2.25 warm, 1 x Xc skier, ski hop, speed skater, butt kicks, high knees, carioca, high knee skipping & bounding w/ a stride between each, 4.25 cool.
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| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM Up 100S to 350W and around to Dutch fields, then up River Rd to 40 down 1000S and back via part of the dinner time loop. My glutes were a little sore from the lateral movements yesterday, but energy level was great. Stoked on that: ) 14.33 in 1:49:14
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| Saucony Guide 5 Miles: 14.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| AM Took Griffin over to Dutch Hollow. I took it pretty slow, but Griffin looked like a sprinter goin after all the animals. 3.5, no watch. 520 ft vertical
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| The North Face Fire Road Miles: 3.50 |
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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 |
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AM Ran up 100S to 350 W down to Dutch Fields loop and back thru the neighborhood. did 6 strides @ mile 5. 8 w/6 strides in 1:00:36 PM 30 push-ups and some core,then took Griffin for a few laps on the river trail with 4 x15 push-ups during the run. 2 w/ push-ups, no watch
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 9.80 |
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AM Down around the farm roads and on the River trail just chillin. I wore my HR monitor & avg. HR was 146. Pretty happy with that. 7.8 in 1:01:00 PM 1 to the gym, 4,290m in 20:00 on the ERG @ setting #5, 1 back to work
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| Saucony Guide 5 Miles: 9.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 1.00 | 0.00 | 6.30 |
| PM Ran round Valley with the run club. Had a few decent climbs, but the pace overall was very relaxed. 6.3 in 1:02:09. 887 vertical ft.
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| The North Face Fire Road Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM Whew! I did not feel good today at all. I wanted to add a few miles to make up for yesterday, but I indulged a little too much with Lacy late last night and I could feel it today. Glad I got the mileage in though:) Out & back to 40 via River Rd. 9.5 in 1:14:11
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| Saucony Guide 5 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.30 | 6.80 |
| AM Ran easy to the farm roads and did a few drills before heading back. I was gonna stop these, but decided I should keep a few on the Friday roster. They were starting to grade the dirt roads when I was leaving to smooth them out. Tomorrow should be a good day out there! 2.25 warm, 2 x butt kicks, high-knees, carioca & bounding w/ a stride between each, 4.25 cool
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| Saucony Kinvara Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.80 | 0.00 | 0.00 | 0.00 | 13.80 |
| AM Ran out to 40 via the farm roads, then ran back to the farm roads by the Other End and finished with an out & back on the river trail. Felt kinda crappy at first, but got into a grove about 40 minutes in. 13.8 in 1:44:50
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| Saucony Guide 5 Miles: 13.80 |
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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 |
| Takin a break today. lots to do for work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.60 | 9.95 |
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am i want to start gettin some pop in the legs so went to memorial hill for swung by memorial hill for some hill sprints legs felt good 2.4 warm. 6 x :30 hill sprints w/ 2:00 walk, 4.95 cool PM 2 around the neighborhood.
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| Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM
Planks, side planks, bird dog, bridge, warrior III, chair, clam & a few others targeting the hip/glute region. NOON These did not feel super easy...it was hot! Took it slow on the Willow Creek trail and around my office. 7.5 in 58:49
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| Saucony Guide 5 Miles: 7.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.80 | 0.60 | 10.75 |
| AM Ran 100S over to 1200 S and back via 113. My legs felt a little dead, but I was determined to get some faster running in. Felt good once I got goin. 2.2 warm, 1 x 5:00 @ 6:19 pace, 5:00 easy run, 6 x :30 @ 5:30 - 5:45 pace w/ 1:00 easy run, 4 cool. NOON Today's my anniversary so Lacy & I went hiking on Timpanogos w/ Griffin. Beautiful scenery and had a good time hanging out @ the falls. We went quite a bit further up, but Griffin's paws weren't diggin the hot trail so we aborted our original plan of making it to Emerald lake. another day I guess. counting this as 2 easy miles.
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| Saucony Mirage 2 Miles: 8.75 |
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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 90 push-ups(wide & narrow) & a decent core session. I feel like crap! I think I didn't hydrate after being in the sun for so long. Gonna chill out the rest of the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 6.90 |
| AM Good stretch then easy on the farm roads. 6.9, no watch
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| Saucony Guide 5 Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 190.45 | 0.00 | 18.80 | 2.50 | 211.75 |
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| The North Face Fire Road Miles: 43.25 | Black Crocs Miles: 20.90 | Saucony Guide 5 Miles: 89.95 | Saucony Mirage 2 Miles: 41.85 | Saucony Kinvara Miles: 13.80 | Griffin Miles: 2.00 |
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