"A Hefty Hunk Of Steamin Junk"

April 2012

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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

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Miles:This week: 18.70 Month: 88.39 Year: 88.39
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 135.41
Nimbus 19 Red & Blue Lifetime Miles: 154.65
Kayano 24 Blue & Yellow Lifetime Miles: 128.31
Nimbus 20 Boston Blue Lifetime Miles: 149.74
Nimbus 21 Blue Lifetime Miles: 183.80
Nimbus 21 Red Lifetime Miles: 160.84
Numbus 21 Yellow & Black Lifetime Miles: 254.30
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 40.20
Nimbus 21 Bright Green Lifetime Miles: 160.01
Kayano 25 Grey & Black Lifetime Miles: 83.46
Nimbus 21 Lite Blue Lifetime Miles: 123.12
Nimbus 22 Blue Lifetime Miles: 45.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
128.438.341.750.000.00138.52
Kayano 18 Blue And Black Miles: 37.83Kayano 18 Silver & Red Miles: 40.69Nimbus 13 Black & Green Miles: 60.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.420.000.000.000.006.42

I could not run this morning mainly cuz I was having stomach issues and I didn't feel like taking a chance. I also felt like I was going to throw-up so I waited until later to see if I could get feeling better. So I was able to get out later in the afternoon, I still was feeling sub-par but I made it work. I ran the Payson Park loop but cut out the rollers as I was short on time and I was still feeling not to good. My average pace was 8:27 with a total time of 52:30, my watch was acting up so I'm just guessing on some of these numbers. My average HR was 145.

I'm glad I was able to get it in and I'm hoping tomorrow I'll be feeling better.

Later.

Kayano 18 Blue And Black Miles: 6.42
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.001.750.000.008.15

The plan today was to do 3 sets of quarter mile repeats with a quarter mile recover between each repeat... I wasn't sure what to expect.  I just tried to do each one better than previous one. I started with a 2 mile warm up out past Mini GU and then I started in and they went like this.

Set 1

1 .25 1.39 (6:38)  recovery 2:07 okay.

2. .25 1:45 (6:48) 2:12 could have been better.

Set 2

I then did a half mile recovery between the set

1. .25 1:35 (6:18) 2:10 way better.

2. .25 1:42 (6:51) 2:15 not as good but this was into the wind and slightly uphill.

No half mile recovery between these just kept going...

Set 3

1 .25 1:38 (6:33) 2:24 better, this was uphill and head wind.

2 .25 1:35 (6:20) 2:15 better.

3. .25 1:35 (6:22) 2:22 I felt like one more so I went for it.

 

I was real happy with the last three, they were pretty consistent...  I then cooled down for 2 miles on the way back to the house. My average pace was 8:16 with my total time at 1:07:16, I forgot my HR monitor so no info on that. I feel pretty good about this its the first real speed workout I've down for a while, it was beautiful day out that's for sure.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 8.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Just a nice easy run that started out towards Payson but after fighting the wind for two miles I decided to run with the wind for awhile so I headed back to the house and then out past the stake center. Legs were a little tired from the speed workout yesterday, but not to bad, so I kept the pace nice easy and just enjoyed the nice warm weather. My average pace was 8:41 with a total time of 1:01:13, I didn't wear my HR monitor so no info on that again... After the run I did my upper body weight training and then finished up with some push-ups and then I rolled my leg really good.

See ya tomorrow.

Nimbus 13 Black & Green Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

I ran the mailbox route today but I did it in reverse so I ran out to Harry's Hill, ran up that darn thing and then over  and up to the mailboxes and then down to Mount Loafer school and then home. I felt pretty good running up Harry's and most of the uphills but on the downhill I felt it pretty good but that's why we run this route so we can get stronger. I had one MP mile on the way down but I really didn't push the pace I just wanted to get back to running this route again and reaping the benefits of the hills. My average pace was 8:30 with my total time at 1:00:50, my HR average was at 145 so a pretty good run and I was really happy with it. I finished up with some strength training on my lower body and then rolled my leg with the big foam roller.

See ya tomorrow.

Kayano 18 Blue And Black Miles: 7.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Recovery day...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.180.000.000.000.0018.18

I started out running out to GU Corner and then down into the river bottoms and then I headed back towards the house, the plan was to hook up with my brother Curtis and then run back towards GU corner to get the 18 miles in. So I picked him just as he was coming past Mt. Loafer school and then we ran together for about 4 miles, after dropping him off just before GU corner I hit some sub 8:15 miles on the way back. My average pace for the day was 8:42 and my total time was 2:38:16, I didn't wear my HR monitor again so now info on that...  The pace felt pretty good being I had tired legs and it was getting towards the end, I felt pretty good for the most part. I will be heading down to Disneyland Monday so I hope to get in some running most every day. I probably won't run on Monday cuz that will be a travel day and I don't know about Saturday cuz that will be a travel day to, so I will have to see. I have a good week of training and I am happy with where I'm at.

See ya Monday, maybe.

Nimbus 13 Black & Green Miles: 18.18
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.170.000.000.000.007.17

Kayano 18 Silver & Red Miles: 7.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Kayano 18 Silver & Red Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.170.000.000.000.007.17

Kayano 18 Silver & Red Miles: 7.17
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

So I've been down in Huntington Beach CA this whole week so I haven't Really posted much the last week, I ran 3 of the days but for the most part I was just taking it easy with kids. Two of the days I had some pretty good 7 milers and it was fun running a long the beach, wasn't real warm though, but it was fun getting away for a few days and hitting Disneyland. back at the grind tomorrow and back to running regularly for a change, Utah Vally is just around the corner.

See ya Tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.182.000.000.000.007.18

I ran the Payson Park loop this morning and extended down into the Park, my pace was pretty up beat but I sure like running at sea level a lot better the pace is faster and less effort. My average pace was 8:18 with my total time at 59:37 and my HR average was at 148, I had 2 sub 8 minute miles in the middle of the run 7:52 & 7:57 so I will count those as MP miles... After the run I did my upper body weight training and then some push-ups, I felt pretty good today and I hope I can stay this way the whole year all the way up to the St. George marathon.

See ya tomorrow.

Nimbus 13 Black & Green Miles: 7.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had to run Abby's car down to the High school so she will have a ride home after she gets back from her drill tour this morning so I started my run from there. I ran up 1st east and then to canal road and then out past the stake center and towards mini gu, my legs were really tired today for some reason and they had no life in them at all! I didn't re-fuel very good after yesterdays run and I think that had something to do with it, I didn't eat lunch until 3 and then I was out in the yard after work trying to get the yard looking half way decent so between the two I think it did them in! My average pace was slow at 9:07and my HR average was at 141 total time was 1:04:00, after the run I did some good lower body weight training, leg raises, squats and calf raises, one leg squats with no weight and then I rolled my legs with the big foam roller. It was a good workout but I wish my legs had felt a little better, oh well maybe tomorrow.

Later

Kayano 18 Blue And Black Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I ran after work and just dodge the rain as it was quitting just when I got home from work so I headed out to Mini Gu and then back to the house. Pace was easy going out and then I worked on my stride on the way back and the pace quickened but not much, my legs felt a little better today so that was a good thing. My average pace was 8:27 with my total time at 1:00:00 even, wow that's kind of weird, my HR average was at 148. After the run I did my upper body weight training and then some push-ups and then I had a date with the big foam roller. As I was working out I listened to a live concert with James Taylor just him and his guitar and a guy on a piano, it was priceless, JT is awesome live!!!

See ya tomorrow.

Kayano 18 Silver & Red Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

Another glorious afternoon run! I ran up to the mailboxes via Mt Loafer school and then over to Harry's hill and then over to the house. I tried to push the pace down Harry's Hill as I need to get use to running  down hill, I wanted the pace to be sub 7:30 and I was able to do that, 7:17... After the run I did my lower body weight training, Leg raises, squats and one legged knee squats, I also rolled my legs with the big foam roller. My average pace 8:27 with my total time at 1:00:07 and my HR average was at 149. It was a nice run and a nice day, real lite day tomorrow. 3 to 4 miles tops. You've got to love running hills!

See tomorrow.

Kayano 18 Blue And Black Miles: 7.15
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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
16.004.340.000.000.0020.34

I was out the door at 5:30 am and headed slowly out towards mini Gu and Gu corner and then down into the river bottoms, I ran my 2 mile loop down in there and then started to make way back to GU corner... After 5 miles I started my 2 mile loop in the river bottoms and I forgot to start my watch so I was all screwed up and then the darn thing says I was running an 11 minute mile and I know it was a sub 8:30 so after 9 miles I reset the darn thing and started over with it! Very Frustrating!!! By this point I had hooked up with my brother Curtis and we headed up over Harry's Hill and then up to the mailboxes and then down past Mt loafer school and then back to the house. I got a quick drink and ran two more miles out past the stake center and then back to the house to get the 20 plus miles for the day. My first 9 miles were at a slow 9:08 average with a total time  of 1:22:20 and then after the re-set I averaged an 8:27 mile pace with 4.34 at MP, most of that downhill and some flat, for a total of 11.34 miles for the second session. My watch was ticking me off! Oh well I felt pretty good for the most part and I was surprised that I was able to do Harry's Hill and the Mt loafer route twice in one week and then still have enough strength to finish and finish strong, but it all worked out. Thanks Brother Curtis for having faith in me when I didn't. 

See Ya Monday.

Nimbus 13 Black & Green Miles: 20.34
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Same as Yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.110.000.000.000.0010.11

I finally was able to get a run in this week! I ran the Payson Park loop and extended down into the park, I decided to head up to the swimming pool and I was glad that I did cuz I was having stomach issues and there was a bathroom open so that was a blessing! after that I headed back to the house and I decided to run a little more and I ran out past the stake center to tack on a couple more miles. My average pace for the 10 miles was 8:29 and my total time was 1:25:53, I started out kind of slow and then slowly increased the pace a little each mile, I felt okay to. After the run I did my upper body weight training and then finished up with some push-ups. It was a good workout and I'm glad that I got it in for the first one of the week.

See ya tomorrow.

Kayano 18 Blue And Black Miles: 10.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

So this had to be the worst run of the year!!! My legs were shot from the get go and it was a freaking death march!!! I was fighting wind for some of it to so that just added to the frustration, I wanted to go 10 miles today but settled for the 8 as I feel it was doing me more harm than good to try and stay out there and fight the dead leg thing! Average pace was way slow at 9:21 and total time was at 1:15:10, as good as I felt yesterday is how bad I felt today! just brutal! I usually do some lower body strength training but I will for go that as my legs are pretty much dead.

Later

Kayano 18 Silver & Red Miles: 8.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stomach issues. No run today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

This has been a real sucky week for training, I missed the first two days of the week and then yesterday I started having stomach issues that persisted into today so there was no run yesterday or today either! I hope that next week will be better, I don't know if it was something that I ate yesterday or what but I am hoping that I will feel better for Monday so I can get a good start to the week.

See ya Monday.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson park loop this morning and extended down into the Park. I felt okay for the first 4 or 5 miles but then the last 2 miles were pretty much a death march, I haven't been feeling real great lately... No injuries or anything like that I just haven't felt real chipper, but at least I was able to get her done this morning and have a good start to the week. My average pace was 8:30 and my total time was 1:01:03, I didn't wear my HR monitor so I have no info on that.  I hope I feel better as the week goes on and I can get some energy along the way. I finished up with some upper body weight training and then some push-ups.

See ya tomorrow.

Nimbus 13 Black & Green Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
128.438.341.750.000.00138.52
Kayano 18 Blue And Black Miles: 37.83Kayano 18 Silver & Red Miles: 40.69Nimbus 13 Black & Green Miles: 60.00
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