| Location: Santa Clara,UT,US Member Since: Mar 06, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 5K PR 15:38 1999, 10K PR 31:54 1999, Marathon PR 2:48:50 2008. Recently my best 5K 16:02 2008. Recent best 10K 33:26.1 2008 USG Short-Term Running Goals: Run twice a day, everyother day. Build mileage to about 60 mi. per week. Find a winter marathon to run. Long-Term Running Goals: Find my limits at age 46/47/48...and on and on and on. Personal: I am very happily married to a wonderful lady. She is my biggest fan. I have two wonderful kids, 4 great step children, and two step grandsons. I teach Elementary school PE. |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | 2010 Wave Rider Lifetime Miles: | 203.64 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 135.85 | 98.49 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 239.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on the treadmill | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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5 negative split miles on the treadmill. Legs are starting get freshened up.
6 more negative split mile but faster than this morning. 1 mile cool down. I sped up until my last tenth of a mile in each mile was under 5:45 pace and a couple down to 5:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran up at Duck Creek in a downpour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Progressively faster miles on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 mi. on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles on the treadmill. A couple of them went down into the 5:15-5:20 range. I feel good and ready for a higher mileage week next week. School starts Tuesday, so we'll see how these miles feel with PE classes all day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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I really felt lousy this morning during my 7 mi.run. Just couldn't seem to get things flowing. I get out again this evening and see if things have cleared out a bit.
This evening 5 Mi. and felt much better. School starts tomorrow. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.60 |
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7.6 mi. 6:26 ave. SCPW out and back. Using the Garmin to look at total ave. and testing to see how long it takes to bring the ave. back down after a slow out. I think this will be a great tool for me at SGM this year. Run felt pretty good today.
6 mi on the treadmill this afternoon. Nothing special, just got the miles in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
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Tough day for me. Just forced myself to run something. I need sleep. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.93 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.93 |
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SCPW out and back. 6:39 ave. I am learning about how much time it takes to undo a slow start. I ave. 7:01 on the way out, and was able to bring it back to 6:39 with minimal effort on the way back. Obviously it was downhill coming back. I think this will help me pace SGM better.
This afternoon, 5.3 mi. on the treadmill. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 fast on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 13.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.89 |
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SCPW out and back. 6:41 ave. going out. Brought ave. down to 6:19 by the finish.
6.25 treadmill. 4 progressively faster miles, 1 steady, 1 cool down. I'm feeling really good right now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.88 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.88 |
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Really easy SCPW. Just getting the miles in today.
6.25 mi. on the treadmill this evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.87 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.87 |
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7.62 mi. at 6:29 pace. Medium effort. SCPW out and back. Feeling pretty good.
6.25 mi. on the treadmill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran the Kayenta Loop counter clock wise. felt really good as I got into the run. Stopped my Garmin at my gel break and forgot to turn it back on till I looked at it when I got to Ivins. Anyway, I feel good about where I'm at with endurance. No real struggles today. Ave. was only 6:55, but that's mostly because I didn't have my watch on during the 4-5 miles of downhill coming out of kayenta. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Walked the 5 mile course at Bryce, then ran it pretty hard to see how I would have done if I could have raced. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.89 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.89 |
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SCPW out and back. Easy recovery run. Still a little stiff from Sat. 5 mile "race".
Treadmill 6.25 this afternoon. Progressively faster miles down to 5:57. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.05 |
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I ran over to Santa Clara and then ran the new course for the Swiss Days 5K. It should be faster than in the past. 7.8 mi.
This afternoon 6.25 on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.88 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.88 |
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7.63mi. 6:48 ave. SCPW out and back. Really easy.
6.25mi. treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 20.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.60 |
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Ran the marathon course. I wanted to get my ave. down to 6:00 per mile, but ended up with 6:04. I am still happy with that. I could have gone a little harder in a couple of places. Here are the splits:
1-6:15
2-6:22
3-7:13
4-6:25
5-6:43
6-6:28
7-6:08
8-5:57
9-6:03
10-5:43
11-5:48
12-5:53
13-6:10
14-5:59
15-5:38
16-5:46
17-5:52
18-5:40
19-5:49
20-5:46
.6-3:23 5:36 pace | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 135.85 | 98.49 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 239.34 |
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