"A Hefty Hunk Of Steamin Junk"

May 2013

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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
160.908.100.000.000.00169.00
Kayano 19 Red Yellow & Blue Miles: 95.08Kayano 18 Silver & Red Miles: 22.16Nimbus 13 Green New2013 Miles: 37.02Nimbus 15 Grey & Lime Miles: 14.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

My stomach felt a little better this morning but my old legs did not! I ran the Payson park loop again but I cut out the rollers, I didn't extend down into the park. My average pace was way slow again at 8:48 and my total time was 54:44, it was really hard on the way back my legs were just way dead, it was a death march. After the run I did my upper body weight training, but I kept it pretty light just one set of each exercise.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

This morning I ran out to Mini Gu via canal road and man was it cold for May 2nd I had to wear a long sleeve shirt and gloves, crazy stuff! I felt pretty darn good today, once I got back to the house I decided to tack on another mile so I ran out towards the old barn on the canal road. My average pace for the run was 8:28 with a total time of 1:00:48, after the run I did my lower body weight training, squats, leg raises, legs presses and one legged squats and some calf raises. A good job today and I am proud of the way I have got my butt out of bed this whole week, it does a body good!!!

Kayano 18 Silver & Red Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.070.000.000.000.004.07

Fridays are usually optional running days for me but I was feeling pretty good so I went for a smaller run, I ran out past the old barn on canal road and then out towards Payson I kept the pace steady but not to bad. My average pace was 8:32 with a total time of 34:45, after the run I did some light upper body weight training and then finished up with some push-ups.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 4.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

I wasn't sure how well my legs would feel this morning after all the yard work yesterday, I put down 3 yards of mulch in all my flower beds yesterday so They were pretty tired from getting in and out of the trailer... I was pleasantly surprised and they did really well, they were a little tired towards the end but I was faster on the way back so that was a good sign. I ran out to Gu and then down into the river bottoms and then back to the house the same way, there were a lot runners out this morning so that was cool to see. My average pace was 8:32 with a total time of 1:26:01, it was a very good week of training this week at least for me anyway. Now it's down to Snow to pack up Abby and bring her home for the summer.

See ya Monday

Nimbus 13 Green New2013 Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.150.000.000.000.007.15

I ran the Payson Park loop this morning but my legs were just dead from the get go and I was dealing with an upset stomach again and then by the time I finished I was having bowel issues as well so it was kind of a tough run, my legs had no zip to them at all... My Pace was pretty slow at an average of 8:47 with a total time of 1:02:48, the last two miles were like a freaking death march, but I am proud of myself for getting up and getting her done. After the run I did my upper body weight training and then finished up with some push-ups and some crunches on the big rubber ball. Even though it was a stinker of a run I am still glad that I got out.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.100.000.000.006.10

I ran out to Mini Gu and then back to the house via canal road this morning, I felt a lot better than yesterday and on the way back I did some pick-ups towards the end of each mile. I tried to speed up on each one and the last one I was doing sub 7 minute mile, so it was more of a sprint than a stride I guess... My average pace was 8:13 with a total time of 50:00, after the run I did my lower body weight training, it was a good day and I felt pretty darn good. That's a lot of goods;)

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.360.000.000.000.007.36

I ran out towards Payson Park again this morning but I didn't extend down into the park, my legs were pretty tired from yesterdays harder workout so I just took it easy but then on the way back I was able to get in a pretty good rhythm and all my miles from there on out were all sub 8:30 with 3 of them being sub 8:20. I was feeling pretty good so when I got back to the house I tacked on one more mile out to the stake center and then back to the house all via canal road. My average pace was 8:37 with a total time of 1:03:32, I finished up with my upper body weight training and then some push-ups and I also did some crunches on the big rubber ball. I am happy with the effort today.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 7.36
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

So yesterday I planted over 1300 flowers in my yard and every year when I do it afterwards its feels like I ran a marathon, just really stiff,  so I was a little scared of how they would be feeling this morning... My legs were really stiff last night but I was pleasantly surprised this morning when I headed out that they were not that bad, so I ran out to Mini Gu via canal road and then back to the house. The pace was slower than normal but I can live with that, average pace 8:44 with a total time of 53:08. I finished up with some lower body weight training,  just the usual; squats leg raises and leg presses and also some calf raises. Light day tomorrow.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

It is lite day Friday so I usually take it pretty easy and my goal is to usually run 3 to 4 miles depending on how I'm feeling and such. I ran out towards Payson via canal road, pace was way easy at 8:41 with a total time of 35:16, after the run I did some lite upper body weight training and then some push-ups. My legs were still pretty sore from Wednesday, mainly on the inside of my thighs, just really stiff and sore, hopefully tomorrow they will be feeling better.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.100.000.000.000.0010.10

I had a pretty tough morning today the legs were pretty wore out and I had some stomach issues, I had two separate VPB's and it was not pleasant! I ran out past Gu and down into the river bottoms and then back to the house via canal road, pace was pretty steady at 8:31 with a total time of 1:26:05... I was able to run into a few running buddies today and chatted for a bit had a good chat with my Brother Curtis and it s was good to get out even though I was having the stomach issues. It has been another pretty good training week and I hope I can keep it going, I plan on increasing my Saturday long runs in June but for now I want to keep the weekly miles at 40 to 45 miles a week.

See ya Monday.

Kayano 19 Red Yellow & Blue Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.203.000.000.000.007.20

I ran the Payson Park Loop and I extended all the way to the park, I was feeling pretty darn good this morning so on the way back I ran 3 miles that were sub 8 minute miles. the first one was half uphill and half downhill (7:49) the second one was mostly uphill and then a little downhill right at the end of the mile (7:55) and then the last one was all flat and that was my best one at (7:42). My average pace for the run was 8:11 with a total time of 58:54, the quicker miles felt really good they didn't feel like I was over doing it so I feel like I am on the right track. After the run I did my upper body weight training and then finished with some pus-ups, I went lite on the sets, just one set of each as I have a pro-am golf tournament this afternoon and I didn't want to be to trashed.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 7.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini GU via canal road, pace was way slow because my legs were pretty tired from the run yesterday. My average pace was 8:55 and my total time was 54:13 after the run I did my lower body weight training, just the usual. I got my entry in to the St. George Marathon, so let the PAIN begin!

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.600.000.000.000.007.60

I ran the Old Blue mailbox route this morning, I run out towards Payson for a couple of miles to an old Blue mailbox and then I run back to the house and then out past the stake center all via canal road, its pretty flat and I can keep it pretty easy. My average pace was just steady at 8:35 with a total time of 1:05:10, after the run I did my upper body workout on the Bowflex and then finished up with some push-ups. My legs were feeling pretty good at first but then in the middle they were getting pretty tired but then they finished up a little better.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 7.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran Harry's Hill, then up to the mailboxes and then to Mount Loafer School and then home all via canal road. It was not my best run on this route in fact it was probably the worst run I have had on this course in a while, my legs just gave up on me and I felt like I hit the wall! Then I realized that I didn't eat very much yesterday, I skipped lunch and didn't eat a whole lot for dinner so I'm thinking that is why. Note to self, eat freaking lunch and dinner!!! My average pace was slow at 9:00 with a total time of 1:04:26, I am usually in the 8:10 to 8:15 average on this route... Oh well at least I was able to get some hills in, after the run I finished up with my lower body weight training, just the usual.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today... Fridays are usually lite days and sometimes no run days so I took a no run day mainly because my legs are just thrashed for some reason and I wanted to have a decent Longer run tomorrow, so hence the day off.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.150.000.000.000.0012.15

I ran with Jeff long out to Mini GU and then back to the house, I got a drink at the house and then ran out to the old barn on canal road and then back to the house, I then hooked up with my brother and ran a few with him and then back to the house. The legs seemed a little better this morning so it was a pretty good run for the most part, perfect temps for sure. My average pace was 8:36 with a total time of 1:44:41. I think next week I will cut back just a little bit but not a whole bunch just enough to not over do it, I just want to stay healthy through the whole training cycle to St George.

See ya Monday 

Kayano 19 Red Yellow & Blue Miles: 12.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.750.000.000.000.004.75

I ran after work today, I didn't want to fight the rain this morning so I waited. This is a cut back week for me so I'll be doing 4 to 5 miles a day, I want to keep my mileage around 30 miles this week. My average pace was 8:25, I don't have my watch but I think it was around 39:46 minutes. I finished up with my upper body weight training and then some push-ups.

See ya tomorrow. 

Kayano 19 Red Yellow & Blue Miles: 4.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.270.000.000.000.005.27

I ran over to pretty little hill and ran that and then back to the house all via canal road, pace was just steady nothing spectacular. Average pace was 8:27 with a total time of 44:37, after the run I did my lower body weight training, just the usual. Just enjoying my cut back week this week.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 5.27
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Migraine this morning... Not good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini Gu via canal road, pace was steady but nothing to serious I missed yesterday because of graduation for my stepson so I couldn't run in the afternoon and I didn't run in the morning because I woke up with a migraine and it just wasn't happening if you know what I mean. My average pace was 8:24 with a total time of 51:02, after the run I did my lower body weight training, just the usual, lite day tomorrow.

 

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

Lite day Friday today and I ran out past the old barn on canal road towards Payson and then back to the house, pace was slow at 8:50 with a total time of 37:22. I finished up with my upper body weight training and then some push-ups. I didn't feel real great this morning but my main goal on Friday is to just stay active and where it is a cut back week for me I think I was able to do that.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.752.000.000.000.0010.75

I ran with chad this morning, we meet at petetneet school and then we ran up Payson canyon to Maple Dell and then back to the school the same way. Pace was slow going up and coming down and by the time we were done my legs were fried! My average pace was 8:50 with a total time 1:34:51, I did have two miles at MP on the way back down 7:50, 8:00, nothing to great, I realized that I have a long way to go. I was glad that we ran this today because I need some work on the down hill training, I actually felt pretty good on the uphill which is do to all the lower body weight training I would think... But it was a good workout and a good way to end the week, I'm glad I ran it with Chad, he is always good for a laugh or two.

See ya Monday. 

Kayano 19 Red Yellow & Blue Miles: 10.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson Park loop this morning, legs felt pretty good considering the hard run on Saturday pace was up beat and pretty darn steady. My average pace was 8:20 with a total time of 59:51, the last mile my legs were starting to feel it a little bit but they held up pretty good. I ran in the Nimbus 15's and they felt pretty darn good, no its off to golf and see if I can get my game back together it has been pretty bad this year so far.

See ya tomorrow. 

Nimbus 15 Grey & Lime Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran out past mini GU corner up power house about half way to GU and then back to the house, all via canal road. I felt okay but not great but my legs seemed to do better on the way back, my average pace was 8:41 with a total time of 1:02:39, after the run I did my standard lower body weight training, just the usual. We are suppose to get some rain today, I hope we do we really need it.

See ya tomorrow. 

Kayano 19 Red Yellow & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.542.000.000.000.007.54

I ran after work today and I was able to get out just before 5pm and I ran the big blue mailbox route which keeps me mostly on canal road for all of the run. I felt pretty darn good today and I had 1 mile at MP in the middle and I didn't even realize it so I tacked another one on after that one but I pushed a little harder, those miles were 7:56 and 7:27. The 7:56 mile felt really comfortable which was surprising and the 7:27 was a little bit more labored but not bad. My average pace was 8:13 with a total time of 1:01:59, after the run I did my upper body weight training and then finished up with some push-ups. It was a good day of training and I'm glad I got her done today.

See ya tomorrow.

Nimbus 15 Grey & Lime Miles: 7.54
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the pretty little hill route this morning and then once I got back to the house I went out to the old barn and back for 2 more miles all via canal road. My legs were pretty trashed from the late run yesterday but I was able to get her done and that's what matters. My average pace was slow at 8:57 with a total time of 1:04:29, after the run I did my lower body weight training...

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. Decided to take the day off, will go longer tomorrow.  I have had a pretty good Month of training, at least for me anyway and I did walk 18 holes of golf today which I have GPS the distance at Hobble Creek Golf Course and its just over 5 miles, pretty hilly to so a pretty good work out. I played so-so, shot 76...

See ya tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
160.908.100.000.000.00169.00
Kayano 19 Red Yellow & Blue Miles: 95.08Kayano 18 Silver & Red Miles: 22.16Nimbus 13 Green New2013 Miles: 37.02Nimbus 15 Grey & Lime Miles: 14.74
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