"A Hefty Hunk Of Steamin Junk"

January 2010

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

Short-Term Running Goals:

I would like to stay healthy this year and qualify for Boston, 2008 was pretty tough injury wise...

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe run a sub 3 hour marathon...

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have an agency with my Dad that we have had for all most 30 Plus years.

Favorite Blogs:

Miles:This week: 6.25 Month: 31.00 Year: 673.65
Nimbus 17 Red & Gray Lifetime Miles: 117.36
Kayano 22 Gray And Green Lifetime Miles: 66.50
Nimbus 18 Blue Lifetime Miles: 142.04
Kayano 24 Blue & Orange Lifetime Miles: 153.65
Nimbus 19 Blue Lifetime Miles: 147.35
Kayano 24 Sage Green Lifetime Miles: 112.64
Kayano 24 Blue & Yellow Lifetime Miles: 126.75
Nimbus 19 Red & Blue Lifetime Miles: 88.60
Kayano 23 Grey-Blue Lifetime Miles: 51.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
76.251.000.000.0071.71148.96
Asic Nimbus 11 Miles: 41.25Kayano 13 Red & Black Miles: 55.85Kayano 16 Blue Miles: 26.53
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.205.20

I slept in this morning and it felt good! I headed down to the good old elliptical and did my usual 10 minute warm-up and then ran 1 mile on the treadmill at a 3% incline and then did the fast track program on the elliptical, 20 minutes, and then I finished up with another mile on the treadmill... I pretty much kept the pace slower than I have been as my groin was a little bit of a bother, but I was able to complete the workout which is a positive.  Its time to hit the showers and I hope to just take it easy for one more day and then tomorrow all the Christmas stuff will be coming down, lots of work;-(

 

See ya tomorrow.

Asic Nimbus 11 Miles: 5.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.020.000.000.002.006.02

I decided I wanted to head outside today and really enjoyed it! My groin was pretty darn good and I think my hip would have done better had I only ran 3 miles as apposed to the 4 miles that I ended up running, it did start to bother me just a bit towards the end. I finished up with 20 minuters on the elliptical and then I stretched and rolled my hip real good, it doesn't feel to bad right now but I will have to see how the day goes. Average pace was 9:06 total time for the run was 36:40, a little faster than what I have been running on the treadmill, but it didn't seem to be that hard so I just did what my legs would let me.

Off to Basketball with my son Ethan, its our first game.

See ya Monday.

Kayano 13 Red & Black Miles: 6.02
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting the old Hip...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.040.000.000.002.005.04

I came home from work and finished the running around with everything and then I found time to run 3 miles out towards the stake Center, total time for the run was 27:51 and average pace was 9:09 and my HR was hanging around 150. My hip was a little bit of a bother but I was able to get through the run, after I finished the run I headed downstairs and jumped on the elliptical for 20 minutes and that was it for today... I hope to get out tomorrow but I will have to wait and see how I feel in the morning and then go from there;-) I felt pretty darn good on the run except for the hip, if I can just get that to heal I will be good to go.

See ya tomorrow.

Kayano 13 Red & Black Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Warmed up on the elliptical for 10 minutes and then did the program 6 on there and it is a tough one. It takes you from 1 on the resistance level all the way up to 10 which is the max it will go and then you wind back down and it takes 30 minutes to go through the whole program. After that I continued for another 10 minutes with the RPM  between 95 and 100 and then I finished with a 10 minute cool and then some stretching, so 60 minutes total on the machine and I felt like it was a pretty good workout, I like running better though. My hip was to sore to run today so I opted for the elliptical, I'll have to see how tomorrow goes.

See ya tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.206.20

I actually got myself out of bed and got my workout done in the morning as opposed to after work. I did a 10 minute warm up on the elliptical and then I did the Fast Track which tops out at 7 on the resistance but you have longer intervals at that resistance and it pretty much kicked my butt! I then did 10 minutes at about 90 on the rpm and then I did a 12 minute cool down and then I finished that up with some stretching and some push-ups. My hip felt real good I felt like I could have run but I resisted, maybe I will try some miles tomorrow depending on how it is feeling, but my groin seems to be healed up nicely so that is a good thing. Its My son Ethan's B-Day today the big 12 and he will receive the priesthood on Sunday so that is extra cool;-)

See ya Tomorrow.

Asic Nimbus 11 Miles: 6.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.450.000.000.003.316.76

I ran a mid afternoon run today, 3.45 miles in 31 minutes and then I jumped on the  elliptcal for 33 minutes; 10 minutes warm-up and then I did the fast track on the program for 20 minutes and it kicked my butt!!! I finished with some stretching and some push-ups. My hip did okay running, it hurt a little but it was tolerable, it felt better once I finished the elliptical.

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

My daughter had a basketball game early this morning at 8 o'clock so I had to do my workout after that. I started with a warmup on the elliptical for 10 minutes and then I did the back country program on the elliptical which is 30 minutes long and it took me as high as 7 on the resistance, longer intervals, and it was brutal! I then just kept it nice and steady for another 20 minutes with the incline at 20% for 5 minutes and then I finished up with some stretching. After the stretching I jumped on the treadmill for 1 mile at a 3% incline for 3/4 of a mile and then I cooled down for the last quarter mile. Hip was a little sore so I stayed inside on the elliptical and tried to get it loosened up, I am hopeful that by the end of the month I will see some improvement, with limited running and lots of cross training I'm hoping that it will fully heal up;-)

See ya Monday.

 

 

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.430.000.000.004.107.53

After returning home from work I found some time to run and headed out towards Payson at a nice and easy pace. My hip was feeling really good for some reason but I resisted the urge to run further than planned, 3.43 miles in 30:11 with an average pace of 8:48 my HR average was at 151... The pace was feeling pretty easy but my HR was telling me something different, oh well it felt like a really good run. I then headed downstairs and jumped on the elliptical and did a 10 minute warm-up and the I did the Contenders course on the programed workouts, which was 20 minutes and then I cooled down with 12 minutes at a comfortable RPM for a total of 42 minutes. I then had to cook dinner for the kids, my wife is not feeling well, so I took care of that and then finished with some strength training on the upper body and then some push-ups. I also did some stretching after the elliptical and I also rolled my hip, I hope my hip feels this good tomorrow if it does I will be extra happy!!!;-)

See ya tomorrow.

Asic Nimbus 11 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.530.000.000.003.006.53

I headed out after work again today, I ran out towards mini GU corner at an easy pace. 3.53 miles in 32:11 average pace was 9:07 and my HR average was 148, after the run I headed down to the good old elliptical for 10 minutes of warm up and then 20 minutes on the Contenders Course and then some stretching. My hip feels pretty good again today just a little niggle at the end of the run but feeling pretty darn good, I hope it continues to heal and get back to normal;-) I'm now off to see my younger brother who's in the hospital, he is really struggling.

 

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.53
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.206.20

I didn't get a chance to do my workout until latter tonight, I went light on the elliptical at an easy pace rpm was between 85 and 90. I listened to my music and watched 60 minutes of Nitro Circus it ended up being 62 minutes by the time I was done and then I finished up with some strength training on my upper body and some push-ups. My hip is coming around but I just wanted to give it a rest from running as not to over do it, I will try some more running tomorrow and see how it does. Hopefully I can get out of bed in the morning, its getting harder to get it in after work;-)

See you tomorrow.

Asic Nimbus 11 Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest... Hip Issues;-(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.308.30

I got off work and decided to get my run in so I headed out towards Payson and I decided to go a little further today and ended up going 4 miles in 36:08 with an average pace of 8:57 and my HR average was at 149... My legs felt really clunky and out of rythum but by the end of the run they started to come around, my hip did pretty good just a niggle of pain here and there but pretty good really. After the run I jumped on the elliptical for a 10 minute warm up and then did the contenders course again and really pushed the hilly parts, I felt pretty good about it. I then finished up with 13 more minutes on the elliptical and then did some strength training and some stretching and then lastly some push-ups to round out the day. I feel really good about today, I worked really hard and it feels good and I hope for a good day tomorrow.

See you tomorrow.

Asic Nimbus 11 Miles: 8.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.410.000.000.000.004.41

I was finally able to get a run in this morning after all the basketball games and baskeyball pictures and so on and so on.... I ran out to the base of Harry's Hill, out and back, my average pace was 9:03 with my HR average at 150 total time was 39:56. I felt pretty good I haven't had a lot to eat today so my energy level was just a tad low but I wanted to keep it as easy as I could for the entire run. After the run I did some stretching and then rolled my hip to finish up, it seems like my hip is on the mend at least as far as rolling it is concerned. It use to hurt like the dickens when I would roll it and now it hardly so I hope I am on the road to recovery. No elliptical today I have done enough of that for this week:-)

See you on Monday.

Kayano 13 Red & Black Miles: 4.41
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.470.000.000.003.007.47

I ran in the morning for a change and it felt good to get out and not have to worry about getting it in later today. I ran 4.47 miles out towards Payson and back and then I jumped on the elliptical for 10 minutes of warm-up and then I did the contenders course between the two it was 30 minutes. Average pace for the run was 9:11 total time was 41:05, HR was a little better at 144 so its starting to come down, I finished up with some strength training on the upper body and then some push-ups. Hip felt pretty good but is still just a niggle of pain here and there so it seems to be on the mend;-) Now I'm off to work for a few hours.

See ya tomorrow.

Kayano 13 Red & Black Miles: 7.47
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.450.000.000.002.006.45

I ran after work again today and it was a beautiful afternoon! I ran in shorts and a long-sleeve shirt, it was hard believing that it was January;-) I ran out to the base of Harry's Hill and then ran back to the house  and my legs were a little tired towards the end, or should I say they lacked in energy. My average pace was 8:47 and my HR average was 147, after the run I jumped on the elliptical for 20 minutes and kept the pace pretty easy, no resistance today, after that I did some stretching and rolled my hip.

See ya tomorrow.

Kayano 13 Red & Black Miles: 6.45
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.470.000.000.003.007.47

I ran out towards Harry's Hill but turned the easy way towards mini GU corner, pace was slow as there was a 40 mile an hour headwind, it was brutal. It was nice on the way back as it was on my back all the way to the house, average pace was 9:09 and the HR average was at 149 total time was 40:52. Hip felt okay and the groin was just a niggle of pain and my legs were pretty tired for some reason, but it was still good to get out, after getting home I jumped on the elliptical for a 10 minute warm-up and then I did the Contenders Course which takes 20 minutes for a total of 30 minutes.

 

See ya tomorrow.

Kayano 13 Red & Black Miles: 7.47
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Ran after work again today and it was a nice short day, pretty warm but the wind was a bit of a factor again but I got through it. 4 miles in 36:39, average pace was 9:09 my hip felt okay but my legs felt trashed, just a niggle of pain in my hip and the groin was just alright... I did an easy light workout on the elliptical for 20 minutes and then finished up with some weight training on my upper body and some stretching.

See yo tomorrow.

Kayano 13 Red & Black Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.450.000.000.003.407.85

My daughter had an early morning Basketball game so I did my run and workout after that, I started out with a 4.45 mile run out to the base of Harry's Hill the roads we slick and snow packed but not to bad... Average pace was 9:12 and my HR average was 147, total time was 40:56 after the run I jumped on the elliptical for a 10 minute warm up and then I did the contenders course for 20 minutes and then I cooled down for another 4 minutes, and then I finished up with some stretching and some crunches and some push-ups. My hip felt okay and my groin was good but my legs have felt tired and wiped out for most of the week, I hope they have a little more life in them next week, I guess we will see on that. I hope those running Painters today had the weather hold so they could get it in, I know how it feels to get dumped on, ala 2008 SG Marathon, it was brutal;-)

See ya Monday.

Asic Nimbus 11 Miles: 7.85
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

I ran after work again today and it was nice, shorts again, I ran out towards Payson and actually extended up the little hill into Payson, it felt good. I had no pain in my hip which was cool but I did have a niggle of pain in my left groin area, but it was tolerable. I did some strides  at the end of the run, 2 35 second strides and my watch said the pace was 6:40, it felt hard but I just tried to work on my form and I did okay. My average pace was 8:35 with my HR average at 146, total time was 44:16. After the run I jumped on the elliptical for 10 minutes and then did the contenders course for 20 minutes and then finished up with some strength training and some push-up. I was able to try out my new Kayano 16's today and they felt great, its always cool when you get some new shoes.

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.180.000.000.001.506.68

I ran after work again and I was able to run in shorts, kind of crazy I know but it was cool;-) I ran out towards mini gu corner but stopped a 1/2 mile short and then headed back to the house, I kept having to slow the pace down as this was suppose to be a easy run so I tried real hard to do that. Average pace for the run was 9:00 and the HR was at 146, total time 45:40, I felt pretty good on the run but I am feeling it a little now that I'm writing this. Hip is a little sore;-) After the run I only had time for 15 minutes on the elliptical and I kept that pretty easy, no resistance, and then did some stretching...

See ya tomorrow.

Kayano 16 Blue Miles: 5.18
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.101.000.000.003.007.10

Another after work run today, the weather was a little cooler so I finally had to wear tights for a change. I ran the Loafer Canyon Rd for some uphill training and then some downhill training on the way back. I took it easy on the down hill but had some sub 7:30 pace stretches and then some slower pace efforts as not to over do it... Average pace for the run was 8:38, total time was 35:02, after returning home I jumped on the elliptical and did my standard 10 minutes warm-up and then did the contenders course and then I did some stretching and some strength training and push-ups to finish up. A pretty good day as far as working out goes, I'm pretty happy with the effort.

See ya tomorrow.

Kayano 16 Blue Miles: 4.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.001.506.60

After work run and it was nice again;-) I just kept it nice and easy, average pace was 8:40 and total time was 44:06. I think my HR average was around 146, my legs felt really tired towards the end,  I think they were tired from the hard workout yesterday. After I finished the run I did 15 minutes on the elliptical at a moderate pace and thats about it for today. I ran into Pat and Kent and some other guy at the stake center they were just heading out, they are very good runners. I plan on some really easy miles tomorrow, I want to see if I can go a little longer running on Saturday but that all depends on how I'm feeling.

See ya tomorrow.

Kayano 16 Blue Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't get out today. It wasn't really laziness just work and then no time after work, see you tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

I had to wait and run later in the day today as My son Ethan had a 7 am basketball game with deacons and then my daughter had a basketball game and then Ethan has another game at 2pm so I squeezed my run in between the two. My goal was to run 7 miles and then 30 minutes hard on the elliptical, I ran out to mini GU corner and back to the house and then I ran another mile close to the house. I felt really good except the last mile the top of my foot started to hurt real bad, almost like it had a cramp or something, it didn't hurt while doing the elliptical so that was good. I'll have to watch it and see if it flairs up again, I don't want anymore set backs. Average pace for the run was 8:38 with my HR average at 151, a little higher than I would like for that pace but I'll take it, total time was 1:00:33... I did the Contenders course on the elliptical with a 10 minute warm up, I finished the day with some stretching and some push-ups, I feel really good about today;-)

 

See ya on Monday.

Kayano 16 Blue Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
76.251.000.000.0071.71148.96
Asic Nimbus 11 Miles: 41.25Kayano 13 Red & Black Miles: 55.85Kayano 16 Blue Miles: 26.53
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