| 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 | | 119.50 | 83.50 | 203.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| add 10 miles for the many times I biked this week. |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| Workout got short due to work. Ran 3 miles slow then I ran hill intervals. All my systems feel strong. My arms can use a little help, but things are getting better. Thighs tight, just need to get better push off, balance, and rapid steps. |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
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12 mile AM run. Ran a couple miles on grass. Barefoot helps to see what is really going on in the system. My feel muslces need to get stronger so I think i will do two runs on grass a week. Hopefully i can reach 10 miles and maybe get barefoot on trails or something. Ran the mountain mile in 5 minutes 4 seconds. It was great! I felt lots of pressure on the last hill. My breathing was ragged, it was hard to move my arms, and my legs were dead but I was going faster. it's good to know I can even get that energy out! I recovered surprisingly fast considering the effort and finished with and out and back up green canyon. 6 mile run out to my car later; shakeout
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Slow morning run. Out and back to providence. Felt great most of the run, but needed water at mile 10. Found some at the park below Reeder's. Nothing new here, but I did run across Providence canyon and found the zip line. |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 3.00 | 11.00 |
| Ran with Dan out to HP cemetery. Good slow run and an excellent weight session. Did abs, quads, ball extensions, and pushups. Swimming with Nate, 5 laps |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 8.00 | 26.00 |
| Haha, I got lost up Right Hand Fork. I mean to run below Mt. Logan and come back down to Logan Canyon but I got sent east instead of North. I would have been ok and want to run the 30 mile version, but I need energy in the middle of the run and I ran out of food. I got a ride back down the canyon once I hit the wind caves. I felt great going up. I was able to meet my goal of not stopping until I hit the meadow. It was very difficult to continue and I had to take small steps for awhile. The group I kept running into motivated me not to stop. It will help if I go earlier and use better form along the way. At least to mix things up. I found lost paths with rattlesnakes, stinging nettle, and amazing views on the west side, but I failed to find a north west path from mt logan to the canyon. It will be steep but Im sure its there and its better than spring hollow. |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
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Another grass run. Feels like I can get a little more stable as I go along. Also did the three mile prep and 1 mile run on the track. I was considering my goal pace 4:32 for a 1600 but decided that 4:36 was more realistic. Had I followed grandpa I would have made it but I was just a little shaky on the turns. I kept slowing down, there was a little wind and I am still in trainers at altitude, but I ended up square at 4:37. I felt really good. Mondays have been miracles for me. Slow miles= 3run + 7 hard bike workout in the PM
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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I'm finding I need more flexibility in order to extend my lower leg when i am pumping my arms. that way my shoulders flexing does not impede the length or momentum of the action Went up the canyon. After 1 week, my black belt training has gone from 60pushup/sitsups to 85pushups and 100 situps. I am getting a little better. If I can finish this goal this month then I will go for a straightup 100/100 next month, no changing between reps |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 16.00 | 20.00 |
| AM: 9 miles, slightly faster pace with 3 pushes up Reeder hill. Nothing special PM 11 miles Ran 3 pushes for 10 minutes @ 3.5 I'm getting a lot quicker and finding an efficient 3 in 1 out, 2 in 2 out variation to keep up the momentum Right now it looks like I just need some flexibility and mobility to get my legs faster. I could also use a little more core leg muscle. I have felt weak in the quads and some acl pain Finished 4 one minute pushes |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Cool, cool Grass, pavement, slow, nothing special here except my longing to join the children playing soccer on my field |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 11.00 | 18.00 |
| AM run: Ran the canyon mile in 4:55. My goal was 4:50 but I went pretty good and didn't finished too fatigued. I also do a black belt set and grabbed a gu before finishing off my time with an extra half hour PM run: fast with Mike, Kyle and Jake looked good. It was an good pace:6:30, but I still had some left for the time trial. |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 11.50 | 16.00 |
| Time trial: PM run: recovery at 7 minute mile pace with the guys. I felt a lot better and got in a good drill at the end. |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 4.00 | 15.00 |
| PM bike ride + 3 mile run AM felt great. I still have to work on my shins, but I think I will be better with my new shoes. We took it normal breathing pace up the canyon and then slowed down a little coming down. It was good to take a break and get in the drill with the team. |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 9.00 | 9.00 |
| This was a good run... Out to Providence, then some repeats up oldmain. I had some intense quad problems in my left leg later that day. It was hard to walk straight, but it went away. I am feeling a little more confident with my breathing this week |
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| | Slow miles | Fast miles | Total Distance | | 119.50 | 83.50 | 203.00 |
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