"A Hefty Hunk Of Steamin Junk"

February 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: 6.15 Month: 65.40 Year: 930.53
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: 159.90
Nimbus 19 Blue Lifetime Miles: 183.95
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 126.75
Nimbus 19 Red & Blue Lifetime Miles: 129.60
Kayano 23 Grey-Blue Lifetime Miles: 123.70
Kayano 24 Blue & Yellow Lifetime Miles: 36.03
Kayano 25 Dark Blue Lifetime Miles: 28.15
Nimbus 20 Boston Blue Lifetime Miles: 25.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
94.927.000.000.0034.90136.82
Kayano 16 Blue Miles: 93.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

Another beautiful afternoon run, shorts and a long sleeve shirt, it was simply priceless. I ran out to Payson via canal road and extended up the little hill, I didn't push it though. Average pace was 8:38 with my HR at 147, total time was 44:33. I found out that my shoes and the way that they were laced were giving me the problems with my foot, I re-laced them and then it seemed to help, it is a little sore still but tolerable;-) I ran 3-100 meter strides, the pace was very difficult but I didn't really see what the actual pace was. After the run I jumped on the elliptical and did my usual for a Monday, 10 minute warm up and then 20 minutes on the Contenders course for a total of 30 minutes, the effort was up beat and it felt pretty good. I finished the day with some strength training on my upper body and some push-ups, I hope to get my workouts done in the morning from here on out, that is if I can get my lazy butt out of bed!!!

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

I was finally able to get my lazy butt out of bed for a change, it felt pretty darn good! I headed out towards mini GU corner and just as I crossed woodland hills drive I got my doors blown off by Tyler and Michelle, they were flying! It was good to see them and talk to them I've missed that in the mornings, but it has been nice running in the afternoons but my goal now is to run mornings from here on out. I kept the pace real easy as I was tired still from the workout yesterday afternoon but I was surpirsed at how well my legs did considering the short turn around for recovery. My average pace was 9:00 with my HR average at 142, total time was 46:10, I know its slow but I need to take advantage of the recovery days;-) I finished up with 20 minutes on the elliptical at a moderate pace, no resistance, the average RPM was at 90 so pretty much up beat. I finished up with the usual strecthing routine and then some ab work, I feel pretty good about today... I hope it continues:-)

See ya tomorrow.

 

Kayano 16 Blue Miles: 5.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

I had a real ruff night last night and I only got 2 or 3 hours of sleep so needless to say I didn't  get up and do my run this morning, but I was able to get it done after work... I ran up past Mount loafer school and up loafer canyon road and then once I got to the stop sign I headed towards the mailboxes but I stopped a half mile short. At the stop sign there is a 100 meter hill that is pretty steep and I decided to do some hill repeats, I did 3 hill repeats and my legs felt pretty good, pace was below 7:50 so it was pretty up-beat and I felt like I could have done more but I didn't. I then just cruised home at an easy pace and tried not to push the downhill parts, average pace was 9:03 with my HR average at 149 total time was 45:58. After the run I jumped on the elliptical and did the Contenders Course, 20 minutes, and then I cooled down for 10 minutes after that I did my strength training on my upper body and then finished with some push-ups.  I feel pretty good about today and even though I was a little tired I was able to get it done and that's a good thing, Hopefully I'll be able to get it done in the morning tomorrow, here's to better sleep tonight;-)

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.001.207.30

I ran out towards Mini GU corner, but stopped short, and then headed back to the house after that I did a mile loop around my house. I jumped on the elliptical for a 12 minute cool down and then did some ab work for a few minutes. I do know one thing I need to do the elliptical every day just to keep things loose, I strteched after my run and it was no fun I usually stetch after the elliptical and I am alot more loose after I do that than when I run, so I plan on doing that at least a little each day I'll do anything to stay loose. Average pace for the run was nice and slow 9:04 total time was 55:30, HR average was 144... I have to say everything is feeling good so I am hoping that I am finally getting healthy again, knock on wood;-)

See ya tomorrow.

Kayano 16 Blue Miles: 6.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.105.000.000.000.0010.10

My goal today was to go all the way out to GU corner and back and then if I felt good enough I wanted to tack on a couple more miles around my house for a total of 10 miles, but that would all depend on how the legs were feeling. I also wanted the pace to be up beat but not to over bearing. I started with a progression run 8:33, 8:24, 7:44, I then took it easy from there to GU corner 8:44. On the way back I just wanted to keep the pace up beat, I know this isn't blazing speed but its a start in the right direction, 8:16, 8:28, 8:24, 8:18 this one felt really good for some reason, 8:04 feeling good, 8:10 was staring to feel it a little bit but still pleased;-) My legs felt strong for the whole run, just a little tired on the last mile but still good. I'm real excited and I hope I can continue to get my speed back and get these all down to the low 7 minute miles, but I think I'm on the right track.

 

Average pace was 8:19 total time was 1:23:39 Average HR was at 155, My lungs need to catch up with my legs, but I really feel good about today, I know its not fast but it is coming along.

See ya Monday.

Kayano 16 Blue Miles: 10.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.007.15

Another after work run today and the weather was simply beautiful! I headed out towards Payson and extended up the hill and my legs were feeling it for most of the run, they were still tired from Saturday's run I'm sure so I took it really easy. My average pace was 9:03 with my HR average at 146 total time 46:23, after the run I jumped on the elliptical for 20 minutes but no resistance today as my legs are hammered! I finished up with some strength training on my upper body, 30 minutes, and then some push-ups. I hope my legs feel better tomorrow, they were pretty worn out today.

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.15
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.002.007.25

I was able to get my lazy butt out of bed this morning and get out the door and I forgot how cold it is in the morning, but it felt good. I ran out to Pretty little hill and did that little loop and then headed back to the house, my average pace was 9:23, I'm not sure what the total time was, I'm at work and I don't have all the information with me so That's the best I can do. My legs were very very tired and I had a little niggle of discomfort in my upper hip but when I would stop and stretch it would help so I'm not to worried. I also did 20 minutes on the elliptical at a moderate pace and then some stretching. My legs are really feeling it and they just haven't recovered from Saturday, I'm hoping that they will soon. I will keep things nice and easy for the rest of the week, no hill work or speed work either.

See ya tomorrow.

Kayano 16 Blue Miles: 5.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.002.207.36

I ran after work again today and man do you get spoiled with the great weather and the warmth, simply amazing! I ran out to Payson and exteded up the little hill and then I turned for home. when I started out my legs were feeling a little tired but after a mile I started to get in a pretty good rytnum and continued that until the finish. My average pace was 8:37 with my HR average at 148, Total time was 44:29 my legs seemed to have all the stiffness gone and they felt pretty good really... After the run I did 20 minutes on the elliptical at a moderate to hard pace average was between 90 and 95 RPM, it felt pretty darn good;-) After that I finished up with some strentgh training on the upper body and then some push-ups.

I'm really happy with the today, I feel like I am on the right track for a change and I am getting excited again about running.

See ya tomorrow.

Kayano 16 Blue Miles: 5.16
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.002.007.10

I ran out towards Mini GU Corner but in the words of Frank Castanza, "I stopped Short". As good as I felt yesterday is as bad as I feel this morning, My legs just gave out on me and it was all I could do just to get back to the house. The only explanation I can give is the short turn around for recovery from yesterday afternoon to this morning, they were totally dead! It was slow moving throughout the run, average pace was 9:22 with my HR average at 138, total time was 47:23. After the run I jumped on the elliptical for the standard 20 minutes with no resistancce, it was sure determination that got me through todays run because I just didn't have it and I hope tomorrow I feel a little better;-)

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.002.0012.10

I ran out to Gu corner in the late morning, my daughter had an early basketball game so I had to wait until after that to head out, my goal was just to keep a pretty even pace throughout the run  and I felt pretty good about it. My average pace for the first 7 miles was just under 8:30 and then I picked it up the last 3 miles and averaged around a 8:10 mile, I felt pretty good the whole way except for the last mile I started to feel it alittle bit then but not bad. Average pace for the run was 8:23 with my HR average at 150, total time was 1:24:52. After the run I did my standard 20 minutes on the elliptical with no resistance, just kept a nice easy pace. I really had a hard time getting out the door today but I was able to kick myself in the butt and get it done! Now its off to my son Ethan's basketball game, it never ends does it...:-)

 

See ya Monday.

Kayano 16 Blue Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.003.008.15

I ran out to Payson and back via canal road, it was a pretty nice morning and I was able to keep the pace up beat for the most part, I had a couple miles that were sub 8:15 minute miles in the middle of the run. I have been trying to fight back a cold the last day or so and I was feeling a little bit light headed and my muscles feel kind of wobbly, I really felt it on the elliptical. My average pace was 8:30 with my Hr average at 150, total time was 43:52 my Garmin has been acting up. After Saturday's run it was low on battery and so I went to charge it and it wouldn't charge and then it wouldn't turn on until I re-set it and then it almost died on me today, so I don't know what to think;-( I did 30 minutes on the elliptical, 10 minute warm-up and then I did the contenders course which is a 20 minute workout and resistance up to 5, it kicks my butt pretty much. I finished up with my upper body workout 30 minutes and then some push-ups. I hope I can stave off this cold and not let it over take me, I don not want to get sick at this point...

 

See ya tomorrow.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm not feeling good, taking the day off. Darn cold!!! I hate it!

Later:-(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still feeling like crud, so this will be another day off! Oh well this was suppose to be a cut back week anyway, so the drop off will be a little more than planned. Hopefully by the end of the week I can get some runs in but who knows, that will depend on how I am feeling.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm still feeling like crapola! The way things are looking I might be out the rest of the week, but I'm holding out hope that I will feel better by the weekend so I can get in a run, I'm okay if I can't run anymore this week. I would hate to have it turn into something worse and I can handle having a cold cause I know it will get better soon as apposed to a running injury that takes forever to heal;-)

See ya tomorrow.

Comments(3)
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
0.000.000.000.000.000.00

I picked up a fever last night and I am on no sleep, a very rough night! I am feeling a little better right now as I write this and my fever has broke, I hope,  but needless to say no running today, I am hoping that I can get back to it on Monday.

See ya Monday.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.002.005.15

Afternoon run today and I am still feeling a little bit under the weather but I was able to get out and go for a nice easy run. I will try and increase my miles a little each day and see how I feel. I ran out towards Payson via canal road and just went nice and easy, I was hacking a long the way  but it seemed to settle down as the run went on. Average pace was 8:52 with my HR average at 145, I still seem to be fighting this darn cold, total time was 27:57. After the run I jumped on the elliptical for 20 minutes and the RPM was upbeat at 90 to 95, no resistance.  I plan on running in the morning tomorrow and for the rest of the week, but lets see how I feel;-)

See ya tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.101.000.000.002.007.10

Afternoon run again today, for some reason I slept through my alarm. I tried the whole run to take it easy but I could feel I was breathing harder than normal so I would look down at my watch and realized I was going way to fast, so then I would back down some more but then day dream and lose track again. My average pace was 8:26 and my HR average was 156, way to high and working way to hard for an easy run, total time was 42:57. I had one mile that was at an 8:00 pace, so I will call that a marathon pace even though it wasn't. After the run I jumped on the elliptical for 20 minutes at a moderate to hard pace, RPM above 95 for most of the workout no resistance. I might run some hill repeats tomorrow again if I'm feeling like it but  I will have to see;-) I feel pretty good about the workout today, I finally feel like I am on the other side of this cold, knock on wood... I've been struggling with some things lately and  feeling a little down and feeling sorry for myself I need to pull my head out I know! Does anyone want to join in on my pity party, anyone can join, its free;-)

 

See ya tomorrow.

Kayano 16 Blue Miles: 5.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.160.000.000.002.207.36

I getting to be a broken record but here it goes... Another afternoon run today and I wish I would have run in the morning because it was a BJ Thomas day except it was snow drops falling on my head as apposed to rain drops;-) I ran out to Payson and extended up the hill and the old legs were a little tired today but thats okay it helped me slow down a bit but my average pace was still probably to fast for a recovery run but oh well. Average pace was 8:47 and the total time was 45:19, HR average was way high at 151. I think my HR monitor is acting up because that just seems way wrong, it might be time for a new battery... After the run I did the usual elliptical workout, 22 minutes with no resistance and I hope tomorrow to do the hill work that I had plan for today but it didn't work out.

 

Thats about it, see ya tomorrow.

Kayano 16 Blue Miles: 5.16
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.601.000.000.002.007.60

I ran in the afternoon again and it was a shorts day so that was nice. I ran up loafer canyon road to the stop sign and then ran up the 100 meter hill and started to do my hill repeats. My goal was to do 4 to 5 repeats and they went like this 1- 7:21,  2-7:26,  3-7:20,  4-7:25, 5-7:15. I feel pretty good about those as it is an 8% grade, according to the sign at the top of the hill that is, I would rest the length of the hill going back down so about 100 meters. After that I headed back to the house at a comfortable pace, all mostly downhill, and one of those miles was at a 7:47 pace but it didn't seem like I was running that fast. Average pace for the run was 8:35 HR average at 152, total time was 48:08. After the run I jumped on the elliptical and did the Contenders Course with resistance up to 5 and I kept the pace at moderate to hard through out. I feel good about today its good to have it in the books.

See ya tomorrow.

Kayano 16 Blue Miles: 5.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.002.205.50

I was finally able to get a good nights sleep for a change and the plan for today was to just take it easy and just run 3 miles and no more and do it at a nice easy pace. I ran out towards Payson via canal road and it felt so nice to be out in the morning for a change, my average pace was 8:50 with my HR average at 150 which really tells me that my HR monitor is not working right, I wasn't even working hard, total time was 29:13. After the run I ran the elliptical for 22 minutes and the pace was up beat between 90 and 95 on the RPM meter. I didn't want to over do it today as not to wear myself out for tomorrow, my goal is to run 12 miles, I finished up with some strength training on my upper body for 30 minutes and then some push-ups.

I feel really good right now I just hope that it continues, my main goal is to get my weekly daily miles up tp 8 miles a day and then do a long run on the weekends... Friday's will always be my easy day just to let my body recover, I feel like I'm on the right track.

 

See ya tomorrow.

Kayano 16 Blue Miles: 3.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.050.000.000.002.1014.15

I slept in this morning and didn't get out the door until after 7:30 and headed out towards GU corner, my legs were feeling alittle tired from the get go so I knew it would be a tougher run than what I have been use to. I ran into some wind about a 1.5 into the the run and it was pretty strong head wind, but I made it out to GU corner (osborns) and then headed back towards Salem, at about mile 7 my legs started to really get tired so 12 miles was really becoming a question at this point.  I took a little break and had some GU and then started back at it, once I got back to the house I headed out towards payson to tack on 4 miles to make it an even 12 and I just tried to stay with it and I did pretty good until the last mile and then my legs were just gone... I think running yesterday maybe did them in, I have been taking Friday's off but I felt so good I didn't want to waist a day but oh well I got er done! Even though I didn't feel like it I jumped on the elliptcial for 21 minutes but I kept the pace nice and easy, after that I did some stretching. Average pace was 8:43, total time was 1:45:05. HR average was at 146.

Time for some food.

Kayano 16 Blue Miles: 12.05
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
94.927.000.000.0034.90136.82
Kayano 16 Blue Miles: 93.62
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