| Location: Farmington,UT,United States Member Since: Feb 25, 2010 Gender: Male Goal Type: Other Running Accomplishments: 10K @ 29:00 in 2010 1/2 Marathon @ 1:10:44 in 2010 5k @ 14:20 in 2010 Short-Term Running Goals: Run road 5k at 5:40 pace after 16 mile workout Run road 5k at 5:20 pace after 10 mile pace workout Run road 10k at 5:30 pace after 16 mile pace workout Long-Term Running Goals: Full Marathon: Finish under 2:30:00 Run 5k under 14:00 Run 10k under 28:30 Longer term: Run Marathon under 2:15 LIFETIME: Marathon @ 2:12 10k @ 27:45 |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Wave Rider 11 Lifetime Miles: | 28.00 |
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| | Slow miles | Fast miles | Total Distance | | 207.50 | 103.50 | 311.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| recovery day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.50 | 11.00 |
| Had a good go at the mile run. I ran 10 and a half miles averaging about 5:45 per mile. I started rather fast, as quick as 5:15 miles so I must have ended with 6 minute miles. I need to work into that one. I hope I can be down to 5:00 miles in August. It shouldn't be hard, I just need to get my aerobic base better. Swimming will be key in that, I hope I can do it. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 4.00 | 14.00 |
| Canyon run. Went up dry canyon as far as I could. I am always surprised by how running uphill makes the downhill seem longer than if I had walked. Luckily that canyon is amazingly beautiful and I can enjoy it in almost any circumstance. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.50 | 5.50 | 15.00 |
| Ran with Jake out to Bountiful. It was very hot and we went hard enough that we were puffing most of the time. We jumped in the pool and did 10-12 reps down the lane. We both felt pretty good in the water, our arms tiring first. Jake beat me in our last rep which we raced. Awesome. Went back slow, took about 45 minutes with water breaks. Good old high mileage and summer fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Recovery day with Kyle. We both didn't feel too good so we headed past the golf course, first dam and back. A great maiden voyage with my 910 NB shoes. They work a lot better on trails than on flat surfaces. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 7.00 | 18.00 |
| Fast run in the morning down to Providence and back. I made great time. 24 minutes to main street and 50 minutes total, different route back. Went nice and slow in the afternoon focusing on breathing and getting stability and working my muscles out clean. My shoes are great and I am finding how to recover day to day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Run up the canyon. I also did my mile trail. I must be very tired because I ran it in 5:30. Amazing and slow. It was a very rugged trail, but I think I need to have some more recovery before I try to do any times with race effort. Ran a ways barefoot, I realize that my feet have been doing a lot of compensating for old injuries. Hopefully I can stabilize by strengthening muscles and getting a healthy caulous. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Running at bear lake. Ran with 5 pushes, went very well. Second day in my new balance. They don't do too well on roads, but for stabilizing on trails they are great. Fit fine with socks, a little big without. My knees are getting a little toughened lately. It may be the lack of cushioning on this new pair. I will try to limit my runs to trails in that pair, I may also try an insert to soften things. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 6.00 | 18.00 |
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AM: 14 miles: Up canyon with Dan. Followed the cliff trail and found a new yet steep path to extend the milage. It was way good to get with someone who is consistent. Dan has really been a hard worker and he helps me want to be a more versatile athlete. PM: 4 miles: Ran up Green canyon to meet friends for a fire. Nice and slow with form work on the hills. Fun, fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| 1600 repeat on track: 4:50 All I need to do is shave off 20 seconds for my average. The run was good, I wasn't too stretched for that time though I did start with a 5:20 pace. Evening run was good, rather sore for a monday, such is life with peak mileage. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| MOUNTAINS, hiking |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Mountains, hiking, running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| MOUNTAINS, hiking, swimming |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| MOUNTAINS, hiking |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 9.00 | 15.00 |
| MOUNTAINS, hiking Afternoon run: good pace for how far I went. 65 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 7.00 | 18.00 |
| AM run 12 miles in 90 minutes. Went up the canyon following the fire helicopter. Did my mile repeat on mountain course and was about 5:17. I'm not really improving there. I must be faster or the length is wrong. I hope I can go sub 5 either way, though it is quite hilly. PM run had 4 pushes. I felt really good today. It was good to have ice in the morning. I'm getting faster on pushes though my aerobic needs some support so that I can go longer. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Got sick today. Burger King. Never again. I think I was sick before I pondered running and puking my meal. That was a bad idea. I felt great after though. Anyways, it was pretty dark so I just stuck to about 7:30 miles. I lost track of my timing as I looked for bushes and bathrooms along the way. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.50 | 10.50 |
| Great workout coach! I got a little faster on the last 10 minute push. I'm starting to get that rhythm for my strides and to feel ok going sub 6 for several miles. 5:50 usually, sometimes faster. Not bad for on the road. A little slower than ideal hour push time, but equal with my attempt earlier this year and i was working on breathing. It was great during the 3 short pushes to really pump hard and run about 4:40 pace. It has been awhile and my aerobic work is starting to show fruits. I thought a lot about how far I have to go still but I'm positive I'm not wasting time. One more week of aerobic work, then three weeks incorporating my stride. The last set will be strength and stride length to finish off my summer training. In all of that I need some intense bike work, swimming, heavy core work, and some real improvements for my mile splits. I will run the 5k in two weeks and hope for 14:30 with the adjustment. I then hope to go under 15 at the sugarhouse course after two more weeks. it is so nice to have shoes I can run races in. Sugarhouse will probably be flats, I remember some concrete in there. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 12.00 | 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 7.00 | 17.00 |
| Run up the canyon. Felt good except for getting lost on an overgrown trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 6.00 | 16.00 |
| Warm up 3 miles. Mile run on the track. Lap splits: 68, 70,70, 74 I wanted 4:40 and got 4:42 for the 1600. I must have tensed up on the last 400 cuz it was pretty slow. The 12 mile out and back was great. I was pretty thirsty in the heat, but it worked out very well with a couple small 6:00 mile pushes in there The end of August I need to run 4:32 pace for a 5k Also I plan on running 12 miles in one hour on flat roads. Big goals, but so is a 14:40 5k on a course that I ran a 16:05 in high school. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Recovery out to Providence and back, Toe getting worse, it must be arthritis. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 8.00 | 16.00 |
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Two runs today. 4 pushes of varying intensity. I was pretty wasted by the end of the 20 minute push. It was windy so I kept getting bugs in my eyes which made it hard to finish hard. I worked a lot on making my breathing work for quickness. PM run was very nice. It rained on and off and I did four sets at 8:00, 7:00, 6:00, and 5:30 pace for my miles. It was great to switchup my breathing from in 4, out 4 to in 2 out 2. This is a great workout if I am sore and need to get some recovery while still feeling out my power systems. Also good for a nightime run because it is somewhat slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| A nice off day up the canyon. I took my New Balance shoes and cruised up to the Hydropark to do the warmup. I then went to second dam and back with a weight workout to finish the day. It has been a longtime since I got to the weightroom. I felt pretty strong but that may have been because most of my muscles are fresh. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Night run with Dan, was great to loosen up after tubing. Lots of rocks though and little light. I did see an awesome meteor though. Red with blue sparks, very cool and rare. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 16.00 | 22.00 |
| Morning run with the guys. It was pretty hard on me for some reason. I guess we averaged 6:30 miles but I had some trouble with my groin in the beginning and it has been a long week. Hope to hit 90 real miles next week and 100 with cross training. Also do the drill twice, run a race or mile repeat work out, 2 weight sessions, and one 2hr run with 3 to a days, cross training included. wahoo PM was a nice bike ride to do some deliveries. My car died today so I will do some biking every day. Hills are very rough on my calves and a great stretch for my lungs. I can do harder muscle work on the bike without risking injury. That should boost my lung capacity and overall fitness. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 207.50 | 103.50 | 311.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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