| Location: Fort Collins,CO, Member Since: May 15, 2003 Gender: Male Goal Type: Local Elite Running Accomplishments: Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)
Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011) Short-Term Running Goals: Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.
Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.
Training for the 2018 Colorado Marathon Long-Term Running Goals: Run until I'm old, and then run some more. Stand tall. Personal: 1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek
Endure and persist; this pain will turn to your good. - Ovid
Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 903.80 | 48.70 | 55.70 | 0.00 | 14.00 | 1022.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| distance run. ave HR 149 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| distance run. Ave HR 140 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 1.25 | 0.00 | 0.00 | 6.00 |
| 2 mile warmup; 2x800 (2:35, 2:34), 1x400 (1:12), 1 mile cooldown; HR ave 140 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| distance run; HR ave 138 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; HR ave 143 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| moutained biked up Green Canyon and back, then ran along Bonneville Shoreline trail; ave HR 146 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 139 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 miles up-tempo (HR 170); 4x200m strides on track under 34s. Ave HR for day 157 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy run to kick out effects of backpacking trip; ave HR 139 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Logan Canyon River Trail easy run; ave HR 152 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| ran up to Dry Canyon and back, including a few miles on Bonneville Trail; did two large hill intervals for workout; very hot and gassed by end; ave HR 158 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance on paved river trail with dog; ave HR 132 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| easy run with dog before race; ave HR 135 |
| | Race: |
Salt Lake City Classic (6.2 Miles) 00:34:02, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.80 | 0.00 | 6.20 | 0.00 | 0.00 | 10.00 |
| SLC Classic 10k -- my first 10k in Utah at elevation. This is a very challenging course, with a long uphill on Mile 4 that took all wind out of sails. Last mile and a half or so are downhill, so got some momentum back then. This race was a decent effort, and I passed a few people in the last mile, which was around 5:00. ave HR 186 Splits/Ave HR: 5:00/172 -- got out too fast 5:24/193 5:31/187 6:18/189 -- ouch! nasty, long hill! 5:36/186 -- starting to roll again 4:59/192 -- crankin'! 1:12/192 -- approx last quarter My immediate reaction to this race was slight disappointment, because in college I considered a 32-minute 10k to be BAD. But that was on a track at sea level in better shape. After doing a few more Utah races, I realized that this effort at the Classic was actually a decent performance. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy run with dog down paved river trail; ave HR 134 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| ave HR 142 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.50 | 0.00 | 0.00 | 6.50 |
| 6x400 on track @ 1:10-1:12; ave HR for day 143 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy distance; ave HR 134 |
| | Race: |
Heart of Holladay (3.1 Miles) 00:15:55, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.10 | 0.00 | 0.00 | 10.10 |
| Heart of Holladay 5-k. Semi-loop course has fast 1st mile, then slight uphill the 2nd mile, and back to start. All-in-all, a relatively slow course. I was fairly pleased with my time, to be under 16 min after not running a 5-k for several years. Had quite a kick at the end to hold off a charging Neal Gasman. Ave HR for entire race was 184. Mile Splits/HR: 4:38/175 -- that's way too fast...or mile is short 5:22/185 -- stuggling a bit from fast start 5:28/192 -- NOT a good last mile 0:27/195 -- kicked hard, but this may be off some |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy recovery run on River Trail; ave HR 136 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 137 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 140 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| At Lee's Ferry in Arizona for M.S. fieldwork. Got up early and did a nice 8-miler before we got to work. It's blazing hot here! Ave HR 130 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| easy run; ave HR 103 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 138 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy distance; ave HR 129 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 137 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 133 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| trail run up Right Hand Fork, Willow Trail; ave HR 139 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Deer fence trail, from Providence Canyon to Blacksmith Fork Canyon; ave HR 156 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; HR monitor blitzed out |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| easy distance; no reliable HR info |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 126 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| easy distance; ave HR 132 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy distance; no reliable HR info |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| medium-long run; no reliable HR info |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 143 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; no reliable HR info |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; no reliable HR distance |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jackson Hole camping |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jackson Hole camping |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jackson Hole camping |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy distance; ave HR 145 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 125 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| easy distance; ave HR 129. Mnt biked Jardine Juniper trail; ave HR 142 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy recovery; ave HR 130 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 2.75 | 0.00 | 0.00 | 14.00 |
| A.M. - 8 miles easy; ave HR 131 P.M. - 5x800m (2:25, 2:27: 2:26, 2:29, 2:27); 1x400m (1:10); on track; ave HR for entire run 154 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 136 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| long run from my house to the end of the Logan Canyon River Trail and back; ave HR 147 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 118 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 125 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.75 | 0.00 | 0.00 | 10.00 |
| A.M. - 7.5 miles easy; ave HR 127 P.M. - 3x400m @ 1:05 on track |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 127 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 130 |
| | Race: |
Draper Days (3.1 Miles) 00:15:38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 3.10 | 0.00 | 0.00 | 8.60 |
| Draper Days 5-k. Course is good downhill first mile, flat to slight uphill 2nd mile, and slight downhill last mile. All-in-all a fairly fast course. This was a pretty good race for me, my best Utah 5-k time. I managed to kick very hard and pass Demetrio Jr. in the last 400m. HR ave for entire race ~183. Mile Splits/HR 4:39/170 -- out hard, but low HR, so not too hard 5:14/186 -- working harder now 5:14/189 -- estimated, didn't get split 0:31/196 -- all-out kick; estimated split |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Willow Trail run; ave HR 149 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 131 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 127 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 129 |
| | Race: |
Deseret News 10k (6.2 Miles) 00:31:09, Place overall: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.20 | 0.00 | 0.00 | 12.20 |
| Deseret News 10-k. I'm doing all these races in SLC this summer for the USATF LDR circuit. Living in Logan, it means that I have to get up around 4AM, drive 85 miles, run for 15-30 minutes, and then drive home, all before 9AM. Sometimes things go wrong. Such as today, when I couldn't find the start of the race. I haven't lived in Utah very long, and definitely don't know SLC very well. I drove back and forth on Foothill Dr., trying to find this "Research Park". It didn't help that it's still dark. I even stopped at a gas station to ask, but the person behind the counter had no idea what I was talking about. Well, I finally found some skinny people in tank tops jogging around in the dark, a sure sign that I am near a race start line of sorts. I park my car and followed the skinny people, and sure enough, ended up at the start line. The bad news is that I had about 15 minutes before the race started, and I still had to get my number and do various pre-race "rituals" (ie potty). No warmup today. I got in line for my number, and then was told that I was in the wrong line. I'm quite agitated at this point. Finally get my number, and have 5 minutes until the race starts. Still have to go poo though, and portapots not an option because of long lines. I dashed over to the nearby hotel and found a bathroom with thankfully no one in it. Take the fastest, most thorough poo ever, and sprint over to start line. By the time I elbow my way into the line, they are counting down from 10. Needless to say, I have a LOT of adrenaline in me and I was in mental disarray when the gun went off, which is unfortunate because the field is quite fast and the race starts downhill, so I was doomed to go out too fast. So in a nutshell, the first 4 miles of my race were quite fast, and then I crashed and burned a bit on the last two miles, where the course flattens out. Pretty grueling finish, slight uphill. It wasn't pretty. But I ended up with a pretty nice time of 31:09, probably an equivalent to 32:00 on a track at sea level. Mile splits/HR: 9:42/176 -- 2-mile split, missed 1st mile 4:36/180 -- hauling, finally passed the top women 4:58/186 -- still moving good, but slowing down 11:57/190 -- missed lots of splits, this is the last 2.2 miles, so 5:33 pace. Very painful death. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 122 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy distance; ave HR 127 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 115 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| easy distance; ave HR 134 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 127 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 148 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 132 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| long run; ave HR 138 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| medium-long run; ave HR 142 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| medium-long run; ave HR 132 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 144 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| A.M. -- easy 8 miles; ave HR 124 P.M. -- easy 4.5 miles; ave HR 136 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 123 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 3.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long trail run. Up Steel Hollow to the forest road, past Ephraim's Grave, and down the Willow Creek trail for a nice loop. Was running late for a friend's wedding, so had to crank it up a notch the last few miles. Ave HR 149 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 121 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 8.5 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 125 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.75 | 0.00 | 0.00 | 11.00 |
| A.M. -- easy 8 miles P.M. -- 3x400m on track (1:08, 1:07, 1:07) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 128 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| easy distance; ave HR 127 |
| | Race: |
Great Salt Lake Half Marathon (13.1 Miles) 01:14:37 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 13.10 | 0.00 | 0.00 | 17.10 |
| Great Salt Lake Half Marathon. Time was 1:14:37. This time was a little disappointing, but technically it's my PR, because it's my first half marathon. However, I ran 1:12:30 for the first half of TOU last year, but that is unofficial, plus all downhill. The GSL course is challenging in that it's flat, booooring, and smelly, until the last couple miles, where it has some good uphills. There is potential to run somewhat fast here, but not today for me. The race went well for the first half, but then I had to stop and walk on Mile 8 because of a bad side stitch. Once I resolved my stomach issues, I was out of rhythm, plus legs were gone anyway. Last two miles were very hard. Mile splits/HR 10:26/175 -- 2-mile split, so 5:13 average 5:32/183 5:15/184 5:29/184 5:20/185 5:55/185 5:17/177 -- these two miles must be off 6:36/179 -- had to walk some 5:31/184 -- tried to regain pace 5:54/185 -- nope. starting to fall apart 6:08/185 -- really hurting. at least finally off that cursed causeway 6:26/184 -- last 1.1, so 5:51/mile pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 129 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. -- easy 7.5 miles; ave HR 126 P.M. -- easy 3 miles; ave HR 137 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| mountain biked up Green Canyon single-track; did some running near top of trail |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 4.00 | 0.00 | 0.00 | 10.50 |
| 2x3200m on track (11:00, 10:52); ave HR for entire run 147 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 131 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Started at Hollow Rd/Hwy 165 intersection, and ran up part of the TOU course backward (up Blacksmith Fork Canyon), and then back down. Battled canyon wind on first half. 7:39/mile pace. Ave HR 138. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| medium-long run with Cache Sun 'n' Snow run club. Ran last 7 miles of TOU course backwards from finish to Millville, and then back. Good experience on course the last two days. Ave HR 129. 7:51/mile pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 7.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Run/hike/scramble from Dry Canyon trail head to top of Logan Peak and Providence Peak. Trailhead is about 4900' elevation, Logan Peak is about 9700' elevation, so a pretty good climb! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| A.M. -- 7.5 miles easy; ave HR 131 P.M. -- 7.5 miles easy; ave HR 126 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 130 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 2.50 | 0.00 | 0.00 | 0.00 | 16.00 |
| Triple day!! Ran easy 9 miles at 6AM (ave HR 128). Then ran 3.5 miles to work at 2:30PM (ave HR 129). Then ran 3.5 miles back home at 5PM, with up-temp the last 2.5 miles (ave HR 149). |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 131 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| long run from my house to end of Logan Canyon River Trail and back; ave HR 138 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Trail run at Great Basin National Park. This completes my first ever 100-mile week!! Now to taper for TOU... ave HR 142 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| trail run at Great Basin National Park; ave HR 147 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy distance; ave HR 127 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 128 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy distance; ave HR 140 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 130 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| last big workout before marathon: 6x1600m on track with 800m recovery. 5:27, 5:30, 5:32, 5:30, 5:27, 5:19. This gives me confidence for the marathon in two weeks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 125 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 116 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy distance; ave HR 122 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| easy distance; ave HR 135 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 128 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 131 |
| | Race: |
Alta Peruvian Downhill Dash (5 Miles) 00:22:55, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Alta Peruvian Downhill Dash (8K). Time of 22:55 is a PR of...2 minutes!! I'm not counting it as a PR though, due to the 8% downhill grade! Quads are BLASTED. This is probably the most fun race I've ever done, though, complete with barbeque, kegs of beer, and hot tub afterwards. I ended up winning a night stay at the lodge, which will be great for ski season. I didn't really key in on this race, just did it for the circuit points and some last-minute downhill training. Went out "slow" and passed people the last two miles, so a lot of fun to run that style. Good confidence booster for marathon. Mile splits/HR: 4:40/174 --went out "off pace" 4:33/183 -- sped up a little 4:29/186 -- flying; starting to catch people 4:50/189 -- calm before the storm 4:21/192 -- almost a mile PR! are markers off? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy recovery; ave HR 141; quads hurting from peruvian dash -- doing ice baths |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| quads still hurting A LOT. doing ice baths |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| starting to recover, but quads still sore easy distance; ave HR 145 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance; ave HR 144 quads starting to feel normal again; worried about marathon |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off |
| | Race: |
Top of Utah Marathon (26.2 Miles) 02:35:20, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Top of Utah Marathon. 2:35:20, a 5 minute PR. I wanted to break 2:30, but one step at a time, so this was a nice race, plus won $500, enough to buy my telemark ski setup. Overall happy with race, and although I slowed down a bit the last 6 miles, it wasn't a brick wall like last year. My calves and hammies got sore around Mile 7 from the Peruvian, but I think my training was good enough to push through the residual soreness. This was my 3rd marathon (TOU in 2002, Ogden in 2003), so I've finally gained enough experience to not be as stupid as before. This year I just let Sasha go from the beginning and win the thing; I had no chance and did well to race for 2nd. No regrets and congrats to Sasha on a breakthru! Ended up 5th in the LDR circuit and one $100 to go on top of the $500. Mile Splits/HR 5:25/159 5:46/167 5:37/167 5:42/170 5:37/173 5:49/176 5:41/177 5:34/175 5:38/176 5:43/177 5:36/179 5:27/181 5:25/184 -- whew, crankin' now! 5:28/180 5:31/183 5:48/184 -- uh oh 5:43/184 -- still hanging on 5:54/182 6:04/185 -- more uh oh 6:19/183 -- okay, here's the wall, but not bad... 6:10/180 -- still hanging in there 6:44/180 -- hurts 6:40/181 -- am I there yet? 6:35/180 -- think I'll make it 6:55/182 -- thinking about $$$ now 7:00/186 -- $$$ 1:20/186 -- bring it home! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 903.80 | 48.70 | 55.70 | 0.00 | 14.00 | 1022.20 |
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