| Location: Riverton,UT, Member Since: Jun 19, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: 2022 Running Goals:
Stay fit and healthy. Run a decent Boston and St. George marathon.
Long-Term Running Goals: Keep fit and stay semi-competitive as long as I can.
Personal: I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 49.00 | 0.00 | 0.00 | 2.00 | 0.00 | 51.00 |
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| Saucony Tangent Miles: 7.00 | Montrail Hard Rock Miles: 14.00 | Saucony Omni 5 Miles: 11.50 | Asics 2130 Miles: 13.00 | Asics Trail Attack Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 2.00 | 0.00 | 7.50 |
| Last workout before Foot Locker. We met in Herriman and ran up on Emmeline and did 5x400 meter repeats on a tough hill that goes up Ashwood to the Res. The hill was tougher than I was thinking it would be. When we got done we did a rundown of 150-200 meters to get some speed in and stretch out the legs. Between my running from my house and back twice I added an extra mile, so I had 7.5 or more total. Good run today. The nice thing was we were up high enough to get out of the smog and have fresh air. |
| Saucony Tangent Miles: 7.00 |
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| | 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 |
| 4.5 miles on the playground just exploring with the team. I was way cold today, too cold. I pulled or extremely over worked my lower abs yesterday and was very uncomfortable most of the day and most of the run. I hope I didn't screw myself up too much and can still race on Saturday at Foot Locker. |
| Montrail Hard Rock Miles: 4.50 |
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| | 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 |
| Ran an easy out and back on the river trail in St. George on the way to Foot Locker. 7:35 pace
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| Montrail Hard Rock Miles: 4.50 |
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| | 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 |
| Ran the Foot Locker course at Mount SAC. I am still hurting bad in my groin and abs. I was massaging it yesterday on the bus ride down and it is stiff and sore now. I probably can't race tomorrow. Some people think I have a hernia! I don't think so though because I have none of the signs. But it sure is a pain. |
| Saucony Omni 5 Miles: 3.50 |
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| | 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 |
| I haven't had pain in my groin or abs for a few days now so I went out after work on a run over to Butterfield and back. It felt like I hadn't run in months. I averaged 8 minute pace. |
| Saucony Omni 5 Miles: 4.00 |
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| | 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 |
| I ran with Nick and the guys on a canal loop. We were in a few inches of snow the whole way which made it tough. The hamstrings really got worked, but I felt much better overall. 7:21 ave. I have been sick this week too, and then I started having pain in my groin and abs when I was done, I might take another week off and see how I feel. | |
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| | 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 |
| I did a loop from my house to Rosecrest the Leila way and looped around to 5600 West and 13400 South to home. It was exactly 4 miles from door to door, funny how that happens sometimes! I was running in a couple inches of snow and the roads and sidewalks were a mess so it made it slower and harder. It seemed like the 33 minutes took hours to me! I can tell I am out of shape, I am still kind of sick, and my groin and ab problem is still there. |
| Saucony Omni 5 Miles: 4.00 |
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| | 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 |
| Morning run on a cold loop up on Emmeline and back on Rosecrest. I felt much better today than yesterday. No real pain on the run, other than sore hamstrings from yesterday. I hit some low 7:00s at the end today. 30:33 | |
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| | 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 |
| Ran a Smiths loop with ET this morning. He was the only one who showed up for our optional practice. Some after irritation in the groin but nothing major. 8:39 pace in the snow. | |
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| | 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 |
| ET brought some others today (Alex, Schiffman, and Ashlynn). We did a loop that took us up MT. Ogden to Emmeline and back along Rosecrest. Snowy, slushy, and slick roads made for a slow, tough go. 8:10 pace for 5 miles. Some minor groin issues. |
| Asics Trail Attack Miles: 5.00 |
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| | 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 |
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Same group as yesterday plus Dillon. We did a loop through the peaks and back on Emmeline from Butterfield. Still very sloppy outside. I was sore from the last two runs so I just took it really easy. Again some minor groin issues, which showed up more after the run. 8:25 pace I have had a rough year of running with several nagging injuries and very few highlights or opportunities to shine, I am hoping for better in 2010! 1267 miles for the year, about half of 2007s mileage, but I still pulled off a decent St. George.
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| Montrail Hard Rock Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 49.00 | 0.00 | 0.00 | 2.00 | 0.00 | 51.00 |
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| Saucony Tangent Miles: 7.00 | Montrail Hard Rock Miles: 14.00 | Saucony Omni 5 Miles: 11.50 | Asics 2130 Miles: 13.00 | Asics Trail Attack Miles: 5.00 |
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