New Hills to Forge in 2016

Week starting Jan 06, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMaxfli's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Draper,UT,USA

Member Since:

Feb 19, 2012

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Best Marathons:  Big Cottonwood 3:16**; St George 3:21 (1992/ 2012).

St George Marathon finisher - 10 X's; Salt Lake Marathon+;  Salt Lake half +; Utah Valley Marathon+; Ogden Marathon 6X's; Deseret News (3X); Provo Canyon Marathon(2X); Provo Canyon half+; Big Cottonwood(3X); Top of Utah+; South Jordan (SoJo)+; Sand Hollow(2X); Park City (2X); 

 

(+ completed more than twice) 

 

Short-Term Running Goals:

Qualify for 2013 Boston marathon in 2012 w/ a sub 3:25 time (Qualified for Boston 2014 and 2016/ 2017 w/ Sub 3:25)

Qualify for Boston with a sub 3:20 marathon 2013 

Qualify for Boston with a sub 3:15 marathon 

Qualify for Boston with a sub 3:10 marathon 

Run in (more) marathon events outside of Utah

Sub 21 minute 5k 

Sub 20 minute 5k  

Run an Ultra Marathon 2012

Run another Ultra Marathon 

Finish 50 marathons (and keep going) 2015

Run a half marathon in 1:35 

Run a half marathon in 1:30

Run a half marathon in 1:25

 

2016 

Sand Hollow Marathon - MAR (training)

Salt Lake Marathon, APR 16 (training)

Ogden Marathon, May 21 (for time) - 

Utah Valley Marathon, June (for fun)  

 

Logan Marathon AUG (training)  X:XX  - No marathon

Mt Nebo or Big Cottonwood Marathon, SEPT (for time):

St George Marathon, OCT (Because its there . . .)  X:XX

South Jordan half Marathon, OCT - X:XX

New York Marathon - NOV

* BQ 

** Personal Best 

Long-Term Running Goals:

Run a 3:15 marathon or faster

Run a 3:10 marathon or faster 

Run a sub 3:05 marathon time

Participate in an Ironman Event 

Personal:

Grew up in Utah. Played team sports growing up.  Ran some track (in Jr. High - not sure if that even counts).

After graduating college started running long distances - First marathon was St George 1990.  2nd St George marathon 1992.

After 1992, I took a break from marathon running until 2007, when a neighbor who liked running got me back into it. I'm a Weekend Warrior now - participate in 4 - 8 marathons a year.  Married. 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Lego Fast - Newton Red Lifetime Miles: 95.83
Asics Nimbus True Blue(3) Lifetime Miles: 224.98
Newton White2 - Go Charger Lifetime Miles: 178.73
Mizuno Wave 15(2) Bostonian Lifetime Miles: 116.93
Hoka "Barry" Bondi 3 Lifetime Miles: 333.71
Hoka Tarmac Lime Ricky Lifetime Miles: 310.57
Hoka Rappa Nu 2- Metal Lifetime Miles: 133.49
Hoka Clifton Grey Lifetime Miles: 129.06
Asics Nimbus Turbo 17 Lifetime Miles: 304.32
Hoka Bondi 4 Game On Lifetime Miles: 317.21
Hoka Rappa Nui #3 Lifetime Miles: 25.10
Hoka Odessy 2 - Big Blue Lifetime Miles: 0.00
Hoka Clayton - Afterburner Lifetime Miles: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.944.502.003.0037.44
Brooks Adrenaline GTS 11 Red Miles: 5.15Asics Nimbus 14 Blue Miles: 11.10Newton Yellow Miles: 5.01Brooks Summons 3 Miles: 17.28
Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.152.000.000.005.15

Come back from the pain that was Saturday's leg workout - and the numberous lunges - ouch!

Easy Run Dreadmill 2.0% incline

Easy pace 9:15 start increase speed to 8:34 mile 2.

At mile 3 increase to 7.6 (7:54 pace) and then to 8.1 for last mile

 

41:32 total time 

Brooks Adrenaline GTS 11 Red Miles: 5.15
Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.500.003.005.50

Speed Work - 

Dreadmill 800 repeats

Warm up 1.0 miles at 9:15 pace (6.5 mph) 2.0% incline

4 X 800 m - at 9.2 mph (6:31 pace) w/ 2.0% incline - 1:30 RI

2 X 800 m at 9.3 mph (6:22) then 9.6 mph (6:18) at 1% incline 

1/2 mile cool down.

5.50 miles 

Asics Nimbus 14 Blue Miles: 5.50
Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.012.000.000.005.01

Easy Run - Porter Rockwell Trail

Mid day/ lunch

5.01 miles - progressive run;  It was nice to see the sun out! 

2 miles easy, then increase tempo.  Finish 6:30 pace for last 1/4 mile

1 = 10:16

2 = 8:55

3 = 8:40.8 

4 = 8:17.7

5 = 7:35.9 

Newton Yellow Miles: 5.01
Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.000.004.50

Tempo Run -

Porter Rockwell beat the storm run

2 miles easy;  2.0 miles at 6:54 pace; cool down 1/2 mile (supposed to be 2 miles - pressed for time)

Lap 1 = 8:31

Lap 2 = 8:45

Lap 3 = 6:59.68

Lap 4 = 6:47.94 

Cool Down 0.6 miles at 8:59 pace 

Asics Nimbus 14 Blue Miles: 5.60
Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.280.000.000.0017.28

Long Run Day - Jordan River Parkway

If you want to have parkway to yourself, a cold, snowy, Saturday morning is a good time to make that happen.  Cooler temps and snow highlighted the morning run with Joni, Cole and Ron.

We had 2 - 4 inches of snow on most of the parkway, which on a positive note helped us to work our core muscles as we efforted to move forward and stay upright.  Saw a couple of people out walking, one or two dog owners providing the morning leashed access for their pets.  One out of the ordinary was the sled being led by three dogs along the snow covered ground with the dogs owner shouting directions and commands to keep moving.

Running was slow and after 3 hours and forty some odd minutes we made it 17 miles.  Slow pace and hopefully it will mean something in the realm of time on our feet/ out running for long run endurance.  Much prefer even this to treadmill running for extended periods of time.  

Temps were 12 F - 16 F.

AP 12:55

Time:  3:44:02 

Brooks Summons 3 Miles: 17.28
Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.944.502.003.0037.44
Brooks Adrenaline GTS 11 Red Miles: 5.15Asics Nimbus 14 Blue Miles: 11.10Newton Yellow Miles: 5.01Brooks Summons 3 Miles: 17.28
Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: