| Location: Riverside,CA,United States Member Since: Jan 05, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:23 Hobble Creek Half-Marathon (2001)
3:11:58 Top of Utah Marathon (2004)
3:08:27 St. George Marathon (2008) (2nd Marathon)
3:05:41 (unsure on seconds) St. George Marathon (2013) Short-Term Running Goals: Marathon in 2:50s next year. In time, under 2:40. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1004.70 | 71.80 | 32.50 | 6.50 | 1115.50 |
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| Wave Precision (White/Blue) Miles: 43.25 | Wave Rider (White/Red/Black) Miles: 18.00 | Wave Elixir 3 (Blue) Miles: 74.00 | Gel Cumulus 9 Miles: 21.25 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| For the week. |
| 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| For the week. |
| 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| For the week. |
| 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 | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| For the week. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| For the week. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| For the week. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| For the week. |
| 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 |
| For the week. |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| For the week. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| 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 |
| For the week. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| For the week. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| For the week. |
| 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 |
| Whole week. |
| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| This is for the whole week. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 |
| |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 | 0.00 | 0.00 | 12.00 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| 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 | 0.00 | 5.00 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | 0.00 | 5.00 |
| |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| 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 | 0.00 | 5.00 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| |
| 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 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| |
| 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 | 0.00 | 0.00 | 12.00 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 | 0.00 | 0.00 | 5.50 |
| |
| 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 |
| |
| 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 |
| |
| 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 |
| |
| 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 | 0.00 | 0.00 | 4.00 |
| |
| 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 |
| |
| 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 |
| |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| |
| 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 |
| |
| 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 |
| |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 16 miles pushing a stroller and then 4 miles on my own. |
| 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 | 0.00 | 0.00 | 4.00 |
| Just trying to get my legs going after a Thursday long run. |
| 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 | 1.00 | 0.00 | 5.00 |
| Went 4 miles easy, then 1 mile 100 meter surges with 100 meters easy. |
| 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 |
| Just went for an easy run--1.5 mile warmup and then 4 miles around a 1 mile dirt loop with a .5 mile cooldown. |
| 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 | 2.00 | 0.00 | 0.00 | 6.00 |
| I went 6 this morning pushing a stroller. The first four were pretty easy, but I went about 7:00/mile for the last two--just trying to loosen up a little bit. |
| 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 |
| I did a 1.5 miles warmup, then went three miles in 6:14, 6:11, and 5:59. I finished with a .5 mile cooldown. It felt good to move a little faster, something I haven't done for a while. |
| 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 |
| I went for an easy run to and then around the Provo cemetery. |
| 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 | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| I went running with Anna to pick up her bike from my parents house. We then ran back home to set up our new bike trailer to her bike and then she and Joshua paced me for 4 miles in the 7:00/mile range. |
| 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| I went on an out and back run up Hobblecreek Canyon. I averaged 7:45 per mile. |
| 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 |
| I went on a run pushing Joshua in a stroller around the Provo cemetery. We did a total of six miles, finishing around a 7:00/mile pace. |
| 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 | 7.00 | 0.00 | 9.00 |
| Chris and I ran up to and around Provo temple and back. |
| 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 | 0.00 | 5.00 |
| I went five miles easy with Anna and Joshua. |
| 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 |
| I went 16 miles total--3 miles at about 9 minutes per mile (very easy warmup) and then the next 13 at about 7:15/mile. I actually felt quite good--we did the last mile in 6:20--and my legs don't feel that tired. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| We went on a run keeping the pace easy. My blog entries have been quite short and maybe I'll start being more detailed. But right now it's good just to have a place to keep my mileage logged. I've been glad to get some sort of base under me and hope to be able to build on it over the coming months, with the long-term goal of running some fast times in the coming years. |
| 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 |
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I went with Chris eight miles up on the Bonneville Shoreline Trail heading toward Springville. I need to figure out the mileage up on the trail, so we might have gone farther than 8 all things considered.
Wave Elixir--8 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| I ran up to Kiwanis Park and then did two laps around the perimeter. I then ran back home and did some strides at a field across from our house. |
| 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 | | 4.50 | 0.00 | 0.00 | 4.00 | 8.50 |
|
I started with a 1.5 mile warmup, and then did 4 1-mile repeats at the Provo cemetery. My mile splits were 6:22, 6:22, 6:17, 5:55. I actually felt quite good and it was nice to go faster with each mile.
Precisions: 258 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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I went an easy 6.5 miles. At the beginning my IT band was a little tight, but as I went it loosened up. I'm going to try to do some massage and ice bath to get on top of that.
Wave Rider: 250
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I went easy just trying to see if my knee (IT Band) would act up again. It felt great and when I came home I rubbed out my quads again and took an ice bath. So far, so good. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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We went 20 miles starting at Grandview hill and then running up past Bridal Veil Falls and back. Our time was 1:28:20 on the way out and 1:11:20 on the way back. Of course we had more downhill and the wind was at our back, but that was still a pretty good negative split. We did the last two miles in 13:10. This has been a good week for me, and I'm looking forward to some rest tomorrow. I'm also running the Spanish Fork 1/2 Marathon next Saturday (we registered too late for Hobblecreek). Does anyone know anything about that course/race? Thanks for your help.
Wave Rider: 270
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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 | 0.00 | 5.00 |
| I was at a conference in Seattle, so I went running around the city. |
| 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 |
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I started this one out pretty easy, but felt better as it went on.
Precision (Light Blue): 272
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Spanish Fork Half Marathon (13.1 Miles) 01:29:42, Place overall: 14, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 13.10 | 0.00 | 0.00 | 18.00 |
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I didn't leave myself quite enough time to warmup with pre-race rituals and all, so I started off a little slow and felt tight for the first few miles. I was hoping that it would improve as the race went on, but I wasn't sure. Especially since my IT band's been a little sore lately. But as the race went on, I felt better. It wasn't a great time, but I had to cut back on running quite a bit this week with my IT band and with the conference traveling and such. These were my mile splits: 1: 7:24 2: 7:20 3: 7:15 4: 7:05 5: 6:55 6: 7:06 7: 6:59 8: 6:31 9: 6:51 10: 6:37 11: 6:24 12: 6:26 13: 6:09 Last .1 : :32 I then ran four miles as a cooldown. All things considered, I was happy with the race. I think with a better warmup and without some other kinks, I could have run quite a bit faster. But it's a good refresher in racing. Elixir--26 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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I warmed up for .5 miles, then did 5 repeats of 1.25 miles. It wasn't a speed workout, but I was pushing the stroller with Joshua, and the loop has a lot less traffic. These were my splits for the loops (pace per mile in parentheses): 11:08 (8:54), 9:39 (7:43), 9:11 (7:21), 9:06 (7:17), 8:58 (7:10). I was still a little stiff from Saturday, but this pace felt surprisingly easy and relaxed after a pretty good marathon pace run/race on Saturday. Wave Rider: 283
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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 | 2.00 | 0.00 | 8.00 |
| I went 6 miles easy with 2 1-mile repeats (6:22 and 6:24). I felt pretty good--a little tight, but not bad. |
| 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 | | 3.25 | 3.75 | 0.00 | 0.00 | 7.00 |
| I did a 1.75 mile warmup and a 1.5 mile cooldown. In between those I went on a 3.75 mile tempo run. My 1.25 mile splits were 8:49 (7:03/mile), 8:20 (6:40/mile), and 7:37 (6:05/mile). Anna rode her bike with Joshua in the trailer to pace me. It felt really good and the pace was surprisingly easy. |
| 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 | 0.00 | 5.00 |
| I went on an easy five mile ride pushing Joshua in the stroller. |
| 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 | | 11.50 | 10.00 | 0.00 | 0.00 | 21.50 |
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The first 10 miles of the run I went a pretty easy pace, and then sped up for the last 10. My split for the last ten miles was 1:11:45 (with the last two miles in 6:24 and 6:31). I finished with a 1.5 mile cooldown. I didn't sleep very well last night, so I was happy with this run. Now it's time to start my taper for St. George. My first (and only) marathon I didn't taper, since I was just going to do it as a long run (and, consequently, I ended up hurt), so I'm looking forward to this one. I've kept my mileage relatively low just to play it safe and to get a good base under me in order to bump up my training for some faster times in the next few years.
Elixir: 47.5 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 | | 3.50 | 5.00 | 0.00 | 0.00 | 8.50 |
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I started and ended with a .5 mile warmup and cooldown. In between I did a 7.5 mile run picking up the pace as the run progressed. I was doing a 1.25 mile loop, so I have my splits for the successive loops (with my pace per mile in parentheses): 9:47 (7:50) 9:26 (7:33) 8:51 (7:05) 8:14 (6:35) 7:52 (6:18) 7:43 (6:10) My IT band didn't bother me at all and the pace felt hard but pretty comfortable up until the last couple loops which were a little tougher. I was pushing Joshua in the stroller, so I'm not sure how my pace would have translated sans stroller. But it was a good start to my taper for St. George. Precision (Light Blue): 280.5
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| After a nasty cold, I was finally able to get out running again. I felt pretty good on the run, I'm a little disappointed about the lost time. But I didn't want it to turn into a lingering thing and it gave me a forced rest for my IT band, which was already feeling much better. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Just 3 easy miles today |
| 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 |
| I went 6 with Chris today. It was a comfortable pace, and things felt pretty good. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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I went 3 miles pretty easy with a few strides.
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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 | 2.00 | 0.00 | 12.00 |
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I went 10 miles easy and finished with 2 1-mile repeats in 5:58 and 5:55. With my cold, I've had a pretty unstrategic taper, so we'll see how things turn out. But I'm confident I won't end up injured like I did after my first (and only) marathon. And I feel that I have a decent base from which I can build for next year and beyond. I'd like to go out with the 3:10 group for the first half, and then be ready to move up after the first half. I would be more aggresive, but with my cold and previous IT band scare, I've not quite had the training I would have liked to go much faster. Next year, though, I think I'll be shooting for the 2:30-2:45 range.
Elixir--60 miles |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I did three easy miles. |
| 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| After a warmup I did 3 1-mile repeats in 6:28, 6:18, 5:54 with 800 recovery between each mile. I finished with a cooldown. I think this was a good last speed workout before the marathon on Saturday. All things--IT band and then the nasty cold bug--I feel good about my training. It puts me in a good position for some faster races next year. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I went 3.5 miles pretty easy pushing Joshua in a stroller. I felt good today and am looking forward to the race. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 03:08:27, Place overall: 191, Place in age division: 26 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 26.20 | 0.00 | 0.00 | 26.50 |
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All things considered, I was happy with the run. I haven't had a very good base under me (I think I only had one or two 50 mile weeks), and caught a nasty cold a few weeks ago. But I think this race puts me in a good position to dip well under 3:00 next year with a solid winter and spring. I started with my friend Chris and for a number of reasons, we started about 6 minutes after the gun. Even though I had an elite number and it probably would have been better for the race, things worked out ok. But we were weaving in and out of runners for the first 6 miles, which slowed things down quite a bit. I was hoping to make the half in 1:35, but it ended up being about 1:37-1:38. I also ran into Cameron and went with him for a little while (and I'm afraid I might be the one responsible for his crashing at the end of the race--sorry). My second half was better in about 1:30 even with a bathroom stop and a shoelace stop. I'll post my mile splits in a bit, but there's my post for now. I think I could have easily broken 3:00 with better weather and starting closer to the front, but I did qualify for Boston and plan to go for the 2:40s next year. This was only my second marathon and in the first I started with my mom (the first six miles at 8:30 pace) and finished the last six hurt (the middle 14 were in the 6-6:30 range). After that race, I was hurt pretty bad for a few months and wasn't able to train consistently for quite a while. This year was much better because I am sore but definitely not hurt. So, even though it was not an ideal race by any stretch, it was a confidence builder for me. Here are my splits for the race (two of the slow miles at the end were due to a bathroom and a shoelace break): 1: 8:20 2: 8:20 (Lots of weaving these first two miles). We were still weaving for a few more, but the first couple were pretty slow. 3: 7:18 4: 7:17 5: 7:18 6: 6:39 7: 6:32 8: 7:58 (Tried to take it easy on Veyo) 9: 8:02 10: 7:05 11: 7:40 12: 7:19 13: 7:01 14: 7:01 15: 6:42 16: 6:36 17: 7:06 18: 6:18 19: 7:57 20: 7:04 21: 6:29 22: 7:18 23: 6:53 24: 6:49 25: 6:50 26: 6:56 .21: 1:26 (I'm not quite sure how everyone is figuring the pace on this, so I'm not sure how fast this was)
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I just wanted to move my legs, so I went 2.5 miles very easy. Compared to my last marathon, I feel much better, even though the conditions were much worse and my time was faster this time. So, I'm looking forward to some higher mileage through the winter and spring and some PRs in 2009. |
| 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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
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I went 3.25 easy with Anna and I pushed Joshua in the stroller. My legs are feeling much better. I'm still going to take it easy for a while.
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| I went 2.5 miles easy, about half of it on dirt trails and grass. My legs are feeling better every day. My back has been a little sore today, but I think that's a result of my backpack being a little too heavy. I'm looking forward to building a strong base through the winter. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I went 3.5 miles easy today pushing Joshua in the stroller. My back was feeling much better today. And my legs and feet feel really good. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I went 3.5 miles with Joshua in the stroller in 27:06. It felt pretty easy and my legs are feeling good. These are short entries, but they're also short runs. |
| 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| I went 5.75 with Chris R. today. We went up to BYU campus and back and then I went around the neighborhood to finish it off. I'm really happy with my first week after the marathon. |
| 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 | 0.00 | 0.00 | 4.00 |
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I went 4 miles with Joshua in about 30 minutes. My goal this week is to get at least 23 miles (possibly around 25 or a little higher), trying to get a good base going. I know I keep talking about that, but I think I really need to get some good mileage underneath me for the next year.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy around the neighborhood pushing Joshua in the stroller. |
| 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 |
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I went 7 miles this morning pushing Joshua in the stroller. My legs felt good and like there was a little more speed in them. I did some strides/high knees to finish.
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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 | 2.00 | 0.00 | 4.00 |
| I did two miles easy and 2 1-mile repeats (6:10, 5:59). I was surprised to break 6 for the second mile since it's been less than two weeks since the marathon and I wasn't pushing that hard. |
| 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 |
| I went 10 miles on the Bonneville Shoreline Trail with my brother Zach. It was great to get up on the trail and away from the road. We ran across two snakes on the trail, and that added a little excitement. This will put me at 28 miles for the week, which was a little more than I anticipated, but I'm happy to get my base back quicker. |
| 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 | 0.00 | 0.00 | 4.00 |
| 4 miles easy pushing Joshua in the stroller. My lower left leg felt a little tight, but I don't think it's anything serious. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Joshua (in the stroller) and I went 4.5 miles in 31:08. Not super fast, but it was a good pace. |
| 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 | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| After a 1 mile warmup, I did 3 1-mile repeats with 800 meters rest in between and then finished with 1/2 mile cooldown. The repeats were in 6:01, 5:55, and 5:53. I would like to get my pace down a little bit. But for now, I think I'll focus on building a strong base and doing longer repeats and hills. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I went on an easy 4.5 mile run with Joshua. I threw in a few strides at the end of the run. |
| 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 |
| 2 miles very easy. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy run up to the temple and back. |
| 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 | 0.00 | 5.00 |
| I went 5 miles with Zach (and I was pushing Joshua in the stroller). We went a pretty good pace. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 2 miles very easy and 3.25 at around a 7:00/mile pace. |
| 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 | | 2.75 | 0.00 | 3.00 | 0.00 | 5.75 |
| I'm starting to really enjoy this weekly mile repeat workout. I think I need to work more on fast running (400s, 800s, and more explosive things), but I really think these mile repeats are helping me get a little more comfortable with a faster pace. As I build my mileage, I plan on coming back to this workout to gauge my fitness. The times for the 3 1-mile repeats were 5:53, 5:51, and 5:52. I think the last one would have been faster if it weren't for some digestive issues (my last quarter was far off pace). I started with a 1-mile warmup and had 800 in between each mile. I finished with a .75 mile cooldown. I feel pretty good since it's been less than a month since St. George. As for spring marathons, Boston will have to wait, so I'm looking for some spring races. I'll be trying to keep a solid base through the winter and spring in hopes of running a fast fall marathon.
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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 | 5.00 | 0.00 | 0.00 | 5.00 |
| I went 5 miles in 34:00 and was surprised at how easy this run felt. 3.75 miles of the run was right around 6:20 pace. I think the mile repeats have really helped a faster pace feel comfortable. |
| Wave Precision (White/Blue) Miles: 5.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I went five miles on the Bonneville Shoreline trail. In the middle, I did 4 hill repeats on a 200 meter hill. I need to get in more hills. |
| Wave Rider (White/Red/Black) Miles: 5.00 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I went 11 miles pushing Joshua in the stroller. Anna went with us for 2.5 and Zach went with us for 9. This has been a good week of running. The weather was nice today. Cool, but definitely still able to wear shorts and a T-shirt. |
| Wave Elixir 3 (Blue) Miles: 11.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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I went 4 miles easy with Anna (and I was pushing Joshua in the stroller). Just up to BYU and back home. It was getting dark--no more daylight savings--but it was a good run.
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| Wave Rider (White/Red/Black) Miles: 4.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I ran up to the temple with Joshua in the stroller and we did two loops around the temple and then back. After the run I did some drills. The hills will be good. |
| Wave Elixir 3 (Blue) Miles: 8.50 |
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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 | 0.00 | 8.50 |
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I ran up to BYU and back with Joshua in the stroller (about 4.5 miles), then we went another 4 with Anna. It's getting cold.
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| Wave Precision (White/Blue) Miles: 8.50 |
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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 | 0.00 | 0.00 | 12.00 |
| 12 miles total, all pushing Joshua in the stroller. Anna went 3 with me and then one more on her own. Zach went 9 with me (1 with both me and Anna). And then Joshua and I finished with the last one. This week was a little bit of a cut back in mileage, but not because I've been having a hard time with my relatively low mileage. I just had a busy week with work and school and it worked out to cut back on running a little. All things considered, I'm happy to be where I am 1 month after St. George. I'm planning on continuing to build a base and to incorporate more speedwork and hills. I'd like to keep whittling down my pace on the mile repeats, eventually getting down around 5:00 (in the next year). |
| Wave Elixir 3 (Blue) Miles: 12.00 |
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| I ran with Joshua up to and around the temple and then back. It was very rainy and a little cold. But we had a good time and it was a good run to start the week. I got to bed early last night. I'm really trying to do a better job of getting to bed early, so I be more efficient with school, work, and running. |
| Wave Precision (White/Blue) Miles: 7.50 |
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| I ran with up to Timpview Drive and back (with Joshua in the stroller). The gradual, long uphill on 9th east has been good to do. |
| Wave Elixir 3 (Blue) Miles: 6.50 |
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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 | 1.50 | 8.50 |
| I went on a 5.5 mile run up to Kiwanis Park and back via Seven Peaks. Then I did 1-mile and 2 400s (5:47, 73, 76). I'd like to pare down the mile pace. And I think continuing with mile repeats and throwing in more 400s and 800s will help with that. Even more, though, I just need to continue increasing my miles and getting in consistent training. |
| Wave Precision (White/Blue) Miles: 8.50 |
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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 | | 1.00 | 0.00 | 3.00 | 0.00 | 4.00 |
| I went on a 4-mile tempo run (7:00, 6:09, 5:50, 6:18). The first and the last miles were not up to pace, but I was happy with the pace. |
| Wave Elixir 3 (Blue) Miles: 4.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I went 9 miles pretty easy with Zach. |
| Wave Rider (White/Red/Black) 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I didn't feel very good today--not sick so much as just a headache and overall malaise. I went out 4 miles and back. The first four miles were in 34:00, and the way back was in 30:00. I'm going to try to get extra sleep tonight and hope to feel better in the morning. |
| Wave Elixir 3 (Blue) 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| I went up to the temple, around, and back (all the way pushing Joshua in the stroller. We averaged in between 7:00 and 7:30 per mile, which was okay since it was getting late and we were staying on the sidewalk (I forget how much it slows you down to go up and down with the stroller every block or so). But I felt much better today than yesterday. On a non-running note, I also am getting close to finishing my Honors Thesis and other requirements so I can officially graduate with Honors. My current Masters program will be happy about that.
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| Wave Precision (White/Blue) Miles: 7.50 |
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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 | 1.00 | 7.00 |
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I ran to Kiwanis Park the back way by Seven Peaks and then did 2 800-meter repeats (2:41, 2:36) at Kiwanis with about 800 meter recovery in between. I know that it's not a lot, but it was a good start. I haven't done 800s since high school, but I think they'll help to regain some speed. So, in total, 5 miles warmup and cooldown and 2 miles speedwork.
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| Wave Elixir 3 (Blue) Miles: 6.00 |
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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 |
| I went 6.25 easy with Zach. My legs actually felt really good and I think I could have gone faster, but it was good to take it easy. I'm feeling good about things right now.
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| Wave Precision (White/Blue) Miles: 6.25 |
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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 |
| I went 10 miles pushing Joshua in the stroller. The first five miles were in 40:40 and the last five in 37:00. |
| Wave Elixir 3 (Blue) Miles: 10.00 |
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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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| I went on an out and back to Timpview Drive pushing Joshua in the stroller. I just got some new shoes, so we'll see how these ones work out. I've been really happy that I've been able to keep consistent running and have not had any injuries. |
| Gel Cumulus 9 Miles: 8.25 |
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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 | | 1.50 | 2.75 | 3.50 | 0.00 | 7.75 |
| We're up at Snowbird for the week and I made it up late after school/work, so I ran on the treadmill at the gym. I started off pretty easy, then started picking it up after a little over a mile. I then started picking up the pace about 20 seconds per mile. After 3.5 miles, I picked up the pace to 6:30/mile. At a higher elevation and after a pretty good warmup, this tempo run felt quite good. These new shoes have been working pretty well, so I'm happy to have got them (for $25 I couldn't pass them up). |
| Gel Cumulus 9 Miles: 7.75 |
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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 |
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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 |
| <p>
1. I went 4 miles down the canyon and 4 miles back up. It snowed for a good chunk of the way down, so it was a nice Thanksgiving Day run.
</p><p> 2. I played football for about an hour and a half. (I'm counting that as 2 miles--most of it a sprint workout). <br /></p>
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| Wave Elixir 3 (Blue) 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 | | 4.25 | 1.00 | 0.00 | 0.00 | 5.25 |
| I went 5.25 on the treadmill, 1 mile of it was in between 5:56 and 6:18/mile. |
| Gel Cumulus 9 Miles: 5.25 |
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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 | | 1004.70 | 71.80 | 32.50 | 6.50 | 1115.50 |
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| Wave Precision (White/Blue) Miles: 43.25 | Wave Rider (White/Red/Black) Miles: 18.00 | Wave Elixir 3 (Blue) Miles: 74.00 | Gel Cumulus 9 Miles: 21.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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