"A Hefty Hunk Of Steamin Junk"

May 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: 5.75 Month: 13.85 Year: 1033.48
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: 136.35
Kayano 23 Grey-Blue Lifetime Miles: 129.85
Kayano 24 Blue & Yellow Lifetime Miles: 47.33
Kayano 25 Dark Blue Lifetime Miles: 49.70
Nimbus 20 Boston Blue Lifetime Miles: 82.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
111.0221.440.000.0018.80151.26
Kayano 16 Blue Miles: 64.34Asic Nimbus 11 Miles: 7.10Kayano 13 Red & Black Miles: 7.15Cumulus 11 Yellow Miles: 54.87
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin....Played in a pro am at oakridge country club and I played pretty good at times but the course was wet and long and you can't have very many errant shots or your in trouble. The rough was long and very tough and it cost me on a few holes, I shot 79 but I hit the ball pretty good for not really playing. I have to get back to running I just haven't had alot of time this week, between Soccer and baseball  for Ethan it has been impossible! I guess its time to start getting my butt out of bed.

Later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin... Walked 18 holes of golf at Hobble Creek Golf Course and shot 72, one over par...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothin!...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I have offically been kicked in the butt! I got into the St. George Marathon and through the lottery no less!!! I haven't had that happen before! I will probably do a shake out run tonight and then I'll be up early and start running in the morning as well, my son  Ethan has an Early Soccer game in orem at 8:30am so it won't be very long, but I need to do something as I have been very lazy this week!

See ya Later.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.101.000.000.000.008.10

I was up at 5am and then was out the door around 5:20, I was up early so I could get a run in before My son Ethan's soccer game over in Orem. I ran out to Gu corner and I kept the pace just kind of steady, I haven't run for a week so I knew my legs would not be real happy, but I needed to get a run in to kind of kick off training for SG. My average pace was 8:26 with one sub 8 minute mile in the middle, total time was 1:08:23. My plan is to just to base mileage until the middle of next month and then start increasing my long runs a little each week but then every other week I will have a smaller long run and then I'll have a few races mixed in there as well... I hope I can get through this training cycle with no problems and actually have a good marathon, cross my fingers. Now its off to My son's soccer game and then after that some nice yard work:)

Kayano 16 Blue Miles: 8.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.001.008.16

I ran the Payson Park loop, I just tried to keep the pace nice and steady it was raining a little bit and then by the time I got back to the house it was coming down pretty good but it was tolerable. My average pace was 8:23 with the total time being 1:00:04 I had a negative split on the way back and I wasn't really trying to, I was just trying to keep the pace steady and even and run by feel.  I didn't look at my watch at all the entire run. After the run I jumped on the elliptical for 10 minutes at a moderate pace and then I finished up with some strength training on my upper body and then some push-ups.

Kayano 16 Blue Miles: 7.16
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.002.009.16

I ran out to GU corner and then back to the house and the pace was moderate to easy and I felt pretty good for the most part, a little tired from lack of sleep but not to bad. The average pace was 8:22 with the total time being 59:24, after the run I jumped on the elliptical for 20 minutes with the pace being moderate with the last 10 minutes hard. I might do some hill trianing tomorrow or some speed work I haven't made up my mind yet, I will play it by ear.

 

See ya tomorrow.

 

Kayano 16 Blue Miles: 8.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.103.000.000.001.008.10

I ran some hills today and I started out heading up past Mt. Loafer school and then up to the mailboxes and then over to harry's hill and then back to the house, its a 7 mile square with about .10 extra. I was slow moving up the hills and I was fighting some stomach issues the whole run, I just felt kind of yucky, when I got to the top of Harrys I decided to push the pace down but not all out and that mile was 7:29 and then after that I tried to keep the pace up beat but not MP and those were 8:00 and then 7:59... My legs were tired towards the end of the run but it was good to try and run at a faster pace just to teach my legs some form when their tired. After the run I jumped on the elliptical for 10 minutes but the pace was easy. Average pace for the run was 8:31 with the total time being 1:00:19, I usually like to finish this route in under 60 minutes but I took my time on the uphill,  I then finished up with some strength training on my upper body and some push-ups.

 

See ya tomorrow.

Asic Nimbus 11 Miles: 7.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

It was a very difficult run this morning, I had a real hard time. My legs were really tired from yesterdays hard workout and they just would not go! I ran out towards GU Corner and the pace was really easy,  my average pace was 8:54 with the total time at 1:03:15, it was a forced recovery run which I think is a good thing, my legs are trying to tell me something. No elliptical today I just want to give me legs a rest....


See ya tomorrow.

Kayano 16 Blue Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I did not feel very good today when I woke up and I debated whether or not to even go, but I could here Brent yelling at me in my head to suck it up and get out there and get it done, so I did. I ran out towards Payson park but I cut out the rollers into the park, on the way out I ran into Michelle and she was kind enough to run with me for a few minutes, she is doing really good, and during that time the pace was a little faster than I needed for a recovery run and a light day, oh well it was still fun. On the last mile before the house I started to have some GI issues and that wasn't real fun;( My average pace was 8:40 with the total time being 52:36, my legs were still tired and I am just not feeling real great, I might be coming down with something cuz even when I did my strength training after the run I was feeling a little weak, oh well such is life, at least I got her done! No elliptcal today either as I am trying to take it easy.

See ya tomorrow.

Kayano 16 Blue Miles: 6.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.152.000.000.000.0012.15

I ran out to GU corner and my goal today was to keep every mile under 8:30 pace for the duration of the run and then try and have the last two or so be the fastest, but not all out... My legs were a little tired going out but then on the way back they started to feel a little better and I was able to get into a pretty good rythum. My plan was to do 10 miles but when I got back to the house I was feeling pretty good so I tacked on a couple more and those were the fast of the 12, they were as follows 8:00, 7:58. My average pace was 8:22 with the total time being 1:41:12, I felt a lot better today than have the rest of the week, I rolled my legs last night with the "Stick" and it seemed to help so I am hoping to start some real training this next week and maybe even get in some speed work.

See ya Monday.

Kayano 16 Blue Miles: 12.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.001.108.25

I ran the Payson Park loop this morning and it was not a very fun run! That is deadest that my legs have been yet and by the time I was almost back to the house I was basically jogging. It felt like I was hitting the wall but it started from the first mile to the last, very frustrating! My average pace was 9:02 with my total time being 1:04:37, I almost stopped and walked but I told myself no way you will not give up and you will finish... I really don't know what happened other than I had a pretty good week last week and I had a longer run on Saturday, at least it was longer than normal so I will chalked it up to just being tired and I hope I feel better as the week progresses. I finished up with 11 minutes on the elliptical and then my upper body weight training and then some push-ups, here's to a better day tomorrow.

 

Later.

Kayano 13 Red & Black Miles: 7.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.002.1010.20

I ran out to GU Corner, out and back, and my legs seemed a little better today still not a lot of zip but I was able to do some sub 8:30 miles in the middle of the run. The last mile I was feeling it a bit but I was in cool down mode so it really didn't matter, my average pace for the run was 8:43 with the total time being 1:10:30... After the run I jumped on the elliptical for 21 minutes at a moderate pace with a few intervals in the middle the pace was pretty up beat for the most part. I might head to the track tomorrow and do some 200's and some 800's but I will have to see how my legs are feeling and then go from there. I had some great tunes this morning, a lot of Journey from the Captured album which is my favorite and also some Escape, good stuff. Its all 70's classic's and it brings back the memories, ah to be young  again;)

Later.

Kayano 16 Blue Miles: 8.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.471.000.000.001.108.57

I ran my old route this morning, kept it on canal road and on the flats for all of the run. The first section is out towards Payson to the base of the hill that leads into Payson and then I head back to the house and then out towards the Stake center and towards Harry's but not quite to Harry's and then back to the house. Total mileage is 7.47 and its all pretty much flat, my legs were feeling better today so I think I will go to the track tomorrow and do some speed workouts. Average pace today was 8:27 with one of those miles sub 8 minute and total time was 1:03:06, after the run I jumped on the elliptical for 11 minutes at a moderate pace no resistance and then I finished up with my strength training on my upper body and then some push-ups. I saw the ladies out this morning, the 2 Heidie's that Kelli chick and some other chick named Michelle and I think Janie Christensen, it had to be cuz I don't know any girl that tall;)

 

Later.

Kayano 16 Blue Miles: 7.47
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.153.000.000.002.009.15

I ran out to Harry's Hill and then up to the mailboxes and then down to Mt Loafer school and then home, I pushed the second half of Harry's hill and my legs seemed to do pretty good and then I pushed the downhill pretty good too and here are the splits. 7:44 half uphill, 7:15 all downhill to flat, 7:55 backed off on this one as it was my last mile and the last half was my cool down. My pace up Harry's was 9:40 with the last half at 8:35 my average pace for the whole run was 8:18 with my total time being 59:16 after the run I jumped on the elliptical and I kept the pace moderate and threw in some intervals in the middle. I feel pretty good about this effort today, I wanted to have a little more push going up Harry's but I think that will come as I get in better shape.

 

See ya tomorrow

Cumulus 11 Yellow Miles: 7.15
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.670.000.001.506.17

Easy day today. I ran along Canal road and ran 7- 200 meter pick-ups, at least they were close to that, I didn't have my watch set so I could check the time on each one but on the pace on my watch the first 4 were sub 7 minute mile pace. on the last 3 I picked it up and the pace was around 6:30 pace for thsoe three which is about sprinting for me, well not quite but close;) The two miles that I did the pick-ups in were 7:40 and 7:30 and then I started to cool down but then with a half of a mile left I noticed I could catch the 8 minute guy so I picked up the pace and just beat him before I got back to the house. Average pace was 7:58 with the total time being 37:20, I finished up with 15 minutes on the elliptical at a moderate pace and then my standard upper body weight training and then some push-ups. I feel really good about today and I hope this continues I really want to have a good summer.

 

See ya tomorrow.

Cumulus 11 Yellow Miles: 4.67
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

I woke up this morning to wind with driving rain and I told myself that no way was I going to go and put myself through that, so I headed downstairs to the Treadmill and elliptical and gave her heck! 20 Minutes elliptical with another 5 miles on the treadmill, that's about all I could handle after that I finished up with my upper body weight training and some push-ups. my pace on the milly was sub 8:30 and the pace on the elliptical was upbeat to moderate pace, I am hoping for better weather tomorrow.

Later.

Cumulus 11 Yellow Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.100.000.002.0010.10

I ran out towards GU Corner and then back to the house, once I got back to the house I did another mile loop just to round it out at 8 miles for the day. The pace was up beat on the last half with all the miles sub 8:15 with the last two at 8:00 and then 7:58, total time was 1:05:58 with an average pace of 8:12. I only counted one at MP for the simple fact that I think my marathon pace is closer to a 7:30 pace, I felt good for the most part but a little tired towards the end. After I finished I jumped on the elliptical for 20 minutes at a moderate to hard pace and then I finished up with some stretching. It was way colder than normal so my legs seemed to never really warm up so it was kind of wierd for the last week in May... I had to cover all my flowers so they wouldn't get nipped by the cold air and I think they made it through alright... 

See ya tomorrow.

Cumulus 11 Yellow Miles: 8.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing....

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.122.000.000.003.0010.12

I ran out to Harry's Hill and ran up that bugger and I wanted to push the pace and my goal was to run it in under 9:30 pace and that is pushing it for me, my legs were feeling it towards the end but I was surprised to see that the pace was actually sub 9:20 which was really good for me. I then extended up to the mailboxes and then over to Loafer canyon road and then back to the house, I didn't push the downhill but the last mile is half flat and half downhill so I pushed the flat part to the house and that pace was 7:42 and the downhill mile before that was 7:46. After the run I jumped on the elliptical for 30 minutes at a moderate to hard pace with 3 to 4 minutes of all out with the RPM above 100, the rest of it was above 95 so a very good workout. I felt really good today a little bummed cuz I didn't get out yesterday but I was not feeling real well and so I listened to my body, as hard as it was;) Tomorrow will be just a regular run since I took yesterday off, 7 to 8 miles and then the elliptical for a few, but the pace will be easy.

See ya tomorrow.

Cumulus 11 Yellow Miles: 7.12
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

My legs were very very tired this morning but I just did my best and got through it. I ran out towards Payson but the goal was to stay as flat as possible so I stopped at the big blue mailbox and then headed back to the house and then I went out past the stake center and cross woodland hills road and then out to the T in the road and then back to the house for a total of 8 miles even. I was suprised to see that the pace seemed to get better towards the end and I was trying to hold back for most of the run because of the tired legs but the last 3 miles were 8:11, 7:57, 751.I felt like I had pretty good form towards the end so maybe that had something to do with it, I don't know it was just wierd. My legs were tired but I was able to quicken my pace, strange. Average pace was 8:19 with my total time at 1:06:36, I hope I'm not this tired tomorrow...

 

See ya later.

Cumulus 11 Yellow Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.160.000.000.000.0010.16

I slept in this morning and didn't get out until after eight o'clock, I headed out to GU corner and then down into the river bottoms and then back to GU corner and then home. My pace was up beat and steady with some sub 8:10 miles in the middle. I seemed to be doing alright but then my last mile my legs hit the wall and I knew they probably would after yesterday, running 8 miles and then walking 18 holes of golf at Hobble Creek Golf Course, very hilly, and I took my Forerunner to track how many miles I walked and it ended up being 5.5 miles, so something had to give. My average pace was 8:22 with the total time at 1:24:40, no elliptical today my legs are crying for some rest so I will take that off today.

See ya Monday.

Cumulus 11 Yellow Miles: 10.16
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.003.670.000.000.004.67

I wanted to get up early to run before I went and played golf but I didn't get my butt out of bed, so I ran this afternoon and just kept it short. I ran out towards Payson but stopped at the big blue mailbox, and then turned and ran back to the house. I picked it up on the way back and was able to beat the 8 minute guy, my average pace was 7:57 with my total time at 37:10. After the run I did my standard upper body workout on the elliptical and then some push-ups. It was sure nice outside, in the 80's and I was feeling the heat but it felt good. I walked the full length of the Golf course again this morning, 5.50 miles but this time I packed my clubs, so it was a little tougher but my legs didn't seem to get tired at all which was kind of cool, my golf game was not cool. In fact I sucked it up pretty good, 79,  worse round in a while. Oh well that is the game of golf, never a dull moment;)

See ya tomorrow.

Cumulus 11 Yellow Miles: 4.67
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
111.0221.440.000.0018.80151.26
Kayano 16 Blue Miles: 64.34Asic Nimbus 11 Miles: 7.10Kayano 13 Red & Black Miles: 7.15Cumulus 11 Yellow Miles: 54.87
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