| Member Since: Aug 31, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: Marathon: Utah Valley 09' - 3:25 Saint George 09'- 3:09:01 Boston 10'- 3:06:36 Half: Snake River Canyon 11': 1:26:54 10k: Dana Point Turkey Trot 10': 39:28 Wasatch 100 2011 ( full effort )
Short-Term Running Goals: 2012 Goals 1: Qualify for Kona
Long-Term Running Goals:
Win a race.
Kona Personal: Live in Cottonwood Heights. Mom lives in Spokane Washington. Served mission in West Virginia. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.35 | 0.00 | 0.00 | 0.00 | 72.35 |
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| ASICS Kayano 16 Miles: 54.05 | ASICS DS Trainer 16 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 167.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My ankle is still destroyed. Went to the doctor and am going to see a specialist on Monday. Might have a high ankle sprain/ separated tendon from the bone. Adversity builds character. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
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the first doc told me I had a high ankle sprain and " may never run
again", four days later a specialist told me that I could run now,
until it hurt…
I finally felt normal enough to go out and run today. I’m grateful for
what I was able to do. It was 8
min plus pace which is sad to me, but there’s so much tightness still in my
ankle its all that I could do. Hopefully ill be working on my base soon.
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| ASICS Kayano 16 Miles: 4.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles today and I felt very tight and sore, amazing really how much a body can change in two weeks. The good news is that it was easy, and easily under 8 minute pace for the whole run. Still need about 2 weeks I imagine to get the ankle back to the realm of normal. Ill try and figure out how to appropriately ramp up milage for my base and plans to periodize this year. |
| ASICS Kayano 16 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 167.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| In seattle now, at sea level obviously. I should be running 7 min pace pretty easy here, but my ankle has set me back way more than I had anticipated. Its okay, I am just happy to run but my speed has been no bueno at all. I run from downtown over to the peir. Good stuff. 7:50 pace |
| ASICS Kayano 16 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| nice 5 miles on treadmill. I hate spokane haha. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| miles on treadmill. too much food. felt sick haha |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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space needle to the pier and then on the elliot bay river trail. my fitness is back to a place where i can finally build a base. my plan is to increase by 10 miles per week and get to 70, so that i can have at least 12 weeks at 70 MPW before my june marathon.
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| ASICS Kayano 16 Miles: 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| found my run here in seattle. .8 down to the pier and then 5 miles there then back. really love this run. my ankle feels good and my fitness is improving i had mostly 7:30 miles today, pretty good. |
| ASICS Kayano 16 Miles: 6.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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AM:One month and one day after destroying my ankle in Salt Lake I am at 90% and ran my first 10 miler since that day.10 miles at 3000 feet, 7:35 pace. I can tell my strength is much less than it was a month ago, but I have total confidence that i can run sub 3 hours in the marathon and about 37:50 in the 10K within my next training cycle. PM: 4.75 miles at sub 7 minute pace. I wanted to run again, so I did. I'm always amazed how after a very hard/ race morning that I am able to run my fastest that night. I need to focus more on warmups prior to long workouts and races I guess.
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| ASICS Kayano 16 Miles: 14.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| same 10 mile loop as yesterday, 7:30 pace for first 7 miles and then 7:40 for 8 and slowed to the speed of a moped with a loose wheel up the huge hill to my house the last 2 miles, maybe 8:55. I am a really strong hill runner typically, but I got even more brutalized than yesterday. I'll try to top of my milage at 40 this week, build to 45-50 next week and maintain 50 through February. In march or april start doing 70 miles a week plan on getting up to 85-100 miles prior to my late spring/ early summer marathon. |
| ASICS DS Trainer 16 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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Sasha was right. 10 miles every day with 20 on the weekend is the way to get in really good shape for a marathon. 10 miles through the streets to the waterfront of seattle today. Running that far in this city is like an urban challenge, avoiding cop cars on the elliot bay river trail, closed sidewalks and ferry crossing masses. I felt really strong early. Effortless 7:15 pace. I maintained 7:30 pace the entire way even when i started feeling it in my legs. It was a great day of running. |
| ASICS Kayano 16 Miles: 10.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 72.35 | 0.00 | 0.00 | 0.00 | 72.35 |
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| ASICS Kayano 16 Miles: 54.05 | ASICS DS Trainer 16 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 167.00 | Calories: 0.00 | |
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