"A Hefty Hunk Of Steamin Junk"

September 2008

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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:

 2024:

I'd like to just run more overall. 

Be more consistent.

Work on Speed.

Cross Train.

Run More races.

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:

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Miles:This week: 3.25 Month: 79.96 Year: 197.09
Kayano 29 Red/Blue Lifetime Miles: 136.15
Nimbus 25 Blue MS Lifetime Miles: 155.88
Nimbus 25 Blue New Lifetime Miles: 50.55
Nimbus 26 Dark Blue Lifetime Miles: 34.59
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
134.4640.270.000.002.50177.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.201.000.000.001.008.20

I ran the Payson Park loop this morning, I waited until the rain stopped and went out around 8:30. I haven't run the Payson Park loop for along time and it felt good to get out that far and include the rolling hills, I plan on doing this route every Monday until about a week before SG and then I will do a mini taper. I pushed it on the hills mostly on the way back up and then I did a marathon pace mile in the middle (8:00). My average pace was 8:36 with my heart rate at 145, total time was 1:01:55 not real fast but it felt good... My hip was a little sore but I stopped and stretched for a few minutes and it felt pretty good after that. I also did my upper body weight training and I also did some core training on the rubber ball, and then at the end I hopped on the elliptical for 11:00 minutes so I am counting that as a mile, mainly because my heart rate was in the 135 to 140 range, I was clipping along pretty good!

Thats about it for today. SGM is just around the corner and It will be interesting to see how I do, I think on my taper I will start that like a week before the marathon and then see how my legs do. I still don't know what shoe I will use, I'm leaning towards the 2130s they have a little more stability than the Nimbus 10's, I don't know! Any suggestions out there?

See ya tomorrow.

Asic Nimbus 10 (76)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.070.000.000.000.006.07

I just lost my whole entry, so quick version is I ran the Mini Gu corner route and on the way back I had a problem, VPB, and it hit me like a ton of bricks! I also forgot to turn off my watch so it screwed all my splits up and my average pace, and on top of all of that my groin was hurting like crazy so not a real great morning! My average pace was around 9:35 best guess, and heart rate was 133 with my total time at about 56:30, again that is a guess! I also did my standard weight training on the lower body and some push-ups...

Thats all I got today so see ya tomorrow.

Asic 2130 (150)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.320.000.001.507.82

I ran the Mount Loafer route this morning except I went a little further up, my plan is to get all the way to the gate in the next few weeks! I had no stomach issues this morning which is always a plus and my hip felt tolerable today, it felt good going up and coming down... My average pace was 8:58 with my heart rate average at 144, total time was 56:38, I tried to push it on the way down just to give my legs a bit of downhill training, form felt good and my hip seemed to do pretty well. I also did 15:00 minutes on the elliptical with my RPM at over 100 so I was pushing it pretty good so I will count that as 1.5 miles, I have been trying to do that every other day just to give me a little added training.

That's about it for this morning, time to get going for the day.

Asic Nimbus 10 (83)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

When I woke up this morning my hip was really sore, as good as it felt yesterday is as bad as it feels this morning! But after about 2 miles it seemed to loosen up and then it was tolerable after that, its still really frustrating I was hoping for it to be completely healed up by now but that's just not the case... Oh well I will just have to live with it and hope it gets better sometime in the near future:-)

I ran out to mini GU corner but cut it about a half of a mile short, I did a 2 half mile tempo burst just to wake the legs up and that seemed to feel alright, my average pace 9:13 with my heart rate average at 131, it was nice to see that more to where it was before my injury, total time was 56:13. I finished up with some strength training on my legs and also some core training and some push-ups.

See ya tomorrow.

Asic 2130 (156)

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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
6.209.000.000.000.0015.20

I wanted to see if I could hold my pace at around 8:30 or better for the entire run, I had 7 miles at better than an 8:20 pace and then 3 that were closer to 8 minute miles and then one that was under 8 minute pace. Average pace was 8:30 with my heart rate average at 145, total time was 2:09:16. I headed out towards the riverbottoms and they were setting up the course for the Spanish Fork Half marathon, and I was wishing that I was running it, but I am afraid of getting more injured than I already am and I don't want to ruin my chances for SG! After I had about 12 miles I decided that wait and cheer some of my fellow bloggers on so I took a break and did just that! I ran into Sasha and he was right out front, as usual and there was no one around him for a while, I saw James and Tom and Michelle and Josse and Kim, Kent Wing and then I decided I would wait for my brother Curtis to come around and he was looking good so I cheered him on. Twice, once at the "T" and then again just as he came from pretty little hill, and then I headed for home... I saw a few others that I recognized and a girl from my ward and they were all doing good, I didn't get in the amount of miles that I wanted to but it was fun seeing everyone and cheering them on now I have to get to Ethan's soccer game.

See ay Monday.

Asic 2130 (171)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.104.000.000.000.008.10

I ran the Payson Park Loop, extended route which includes the hills and also all the way out to the new Payson Swimming Pool. This course has lots of rollers and is a good little workout, I did a progression run starting with a warm-up mile and then went onto the progression; 8:18, 8:19 includes a pretty good hill, 8:03 and then I started to progress down to a recovery run... Average pace was 8:33 with my heart rate average at 145, total time was 1:09:19 my legs were starting to feel it towards the end and I think that had alot to do with the harder run on Saturday, but the good thing is my hip wasn't even an issue this morning. I am hoping that by the time the race gets here I will be injury free, cross my fingers!

I finished with my standard weight training on the upper body, usual exercises...

See ya tomorrow.

Asic Nimbus 10 (91)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

My hip was sore this morning. I just can't figure this stupid thing out, it felt so good yesterday.  One good thing is after I stopped and stretched it seemed to loosen up and it was feeling pretty good by the time I finished the run. I ran out to Mini GU Corner, out and back, I just tried to take it easy and do a nice recovery run and I think I accomplished that! My average pace was 9:18 with my heart rate average at 138, total time was 56:51, I finished up with some strength training on my lower body and then some core training with the rubber ball, I also added 60 push-ups to the end.

Well that's about it, I guess I will see ya tomorrow...

Asic 2130 (177)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.850.000.000.007.85

Well, I ran the Loafer canyon this morning and my goal was to get to the gate, even if it killed me... I was able to do that and it didn't kill me but it all most did, I think the last 20 yards of that darn thing are the worst it feels like you are running straight up hill! My hip was a little sore right at first but after it got loosened up it felt okay, I am also nursing a blister on my left foot the size of a quarter, its not feeling real great, but it to seemed to get better the more I got into the run. I did a couple of MP pace miles on the way down 8:30, and 8:01 my average pace was 9:15 with my heart rate average at 143, total time was 1:12:40. I felt pretty good today especially after my hip got warmed up it seemed to be pretty good after that, and even though I wasn't pushing the pace my legs felt like they had some good strength in them, which is a good sign as well... I turned off my music while I was going up the canyon part as it is kind of spooky in the dark and alone, I spooked a few Deer and I was always on the look out for Bears and Mountain Lions, I made sure to make a lot of noise just to let them know I was there!

Well that's about it, no strength training today as Wednesdays are my day off from that part of the training.

See ya tomorrow.

Asic Nimbus 10 (99)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

I ran out to mini GU corner out and back and I made sure I kept it pretty easy. My average pace was 9:00 and my average heart rate was 136 with my total time at 54:57, I did 2 quarter mile pick-ups and they went as follows 2:02(8:11), 2:07(8:31). I think next week I will try some of those but really try to do them quick I just had my old 305 set on a quarter mile lap so I thought I would include those this morning. My legs were pretty tired today from that hard hill workout yesterday, I was really feeling it, but it was a good tired and I can live with that.

I also finished up with my weight training on the lower body along with the core training on the rubber ball and then also with some push-ups at the end.

Asic 2130 Blue (6.11)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

I decided to just run an easy 3 miler just to shake the legs out, it took about a mile to finally warm up the groin and start feeling decent. I was able to run the last mile or so with Michelle, she is running really good right now and I expect to see her run really well at SG. My average pace 9:03, I didn't wear my heart rate monitor this morning so I have no numbers on that, but my total time was 29:22... I will try and do a 20 miler tomorrow hopefully with my brother, Michelle said that there won't be a cooler out tomorrow so I might have to work something out if my brother doesn't run with me. He will usually put out a cooler at GU corner, that is if he doesn't have to work in the morning, if he does then it will be a lonely 20 miler... No strength training today. I am just taking it easy for tomorrow I feel like if I can do the 20 miler tomorrow that I will have had a great week of training and then I can start to taper but very lightly, my taper will be less intensity and then slowly lower the miles.

Asic Nimbus 10 (102)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.005.100.000.000.0020.10

I ran with my Brother Curtis this morning and it was pretty fun, he took me up over Harry's hill and over by the stake center and then back out to GU corner. After a pit stop we headed up around the Golf Course and back to GU corner, and then I ran about a half of mile back up powerhouse road with him and then I turned and headed for home. The first couple of miles I was booking it cause I thought I had missed him but them I saw a lone light coming my way and it happened to be him. My legs seemed to do better towards the end I was able to crank out some MP miles even though my legs were tired they seemed to respond pretty good, so I think that is a good sign;-)    My MP miles were as follows, 8:10(154), 8:05(150), 8:15(148),8:31(147), and 8:26(146) three of these miles were done towards the end of my run and my legs seemed to feel better as those last miles went on so that was cool too. I did take some breaks along the way to take GU and get a drink and that is luxury that I won't have in the Marathon so my legs may get whacked out sooner, but I will have to see. My average pace was 9:05 with my heart rate average at 137, that was very good, total time was 3:02:03. I will start to take it easy these next weeks leading up to the marathon, I wouldn't call it a taper but I will not be doing to many hard runs, I just want to take it easy and ease into the race! I was able to talk to Tom towards the end of my run, he was trying to find Kim, I hope he found her all right. I'm sure he did:-)

Well thats it for this week, see ya on Monday!

Asic 2130 Red (197)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I ran the Payson Park loop which included the rolling hills, I kept the pace easy but a bit up beat. Average pace was 8:50 with my heart rate average at 139, total time was 1:10:54 I had some stomach issues on the last mile and I had to stop and walk a couple of times as to hold back the tide, if you know what I mean, it was brutal! There is not a worse feeling in the world than that, you just feel helpless but I made it and I am feeling alright, well fair anyway. My legs felt pretty good considering the 20 miler that I did on Saturday so I was real pleased with that! I will probably keep my mileage this week in the low forty's and then the following week in the low thirty's and then the week of the marathon just take it easy...

Well that's about it, no strengtht training as I am feeling alittle sick, yuck!

See ya tomorrow.

Asic Nimbus 10 (110)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I was home sick yesterday afternoon, and I am feeling real crappy right now but I was able to get 5 miles in, very, very slow... My average pace was was 9:17 with my heart rate average at 129, total time was 47:21. I did some strength training to finish up and also some push-ups and some core training.

That's all I have today.

Asic 2130 Blue(12)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.103.000.000.000.006.10

I ran the Mount Loafer loop this morning, probably the last time I will run it now that the marathon is just around the corner. I felt really good this morning and I had the best time going up and coming down the canyon, I didn't go all the way to the gate I only wanted to do 6 miles this morning so once I hit my 3 mile mark I turned and ran back down. My splits going up, and keep in mind this canyon is pretty steep, went as follows; 9:13(151), 9:12(149), 9:34(160) this mile was the steepest. Usually these three miles are all over 10 minutes so I was very pleased with them, I then did 3 miles at marathon pace and those went as follows;8:05(136), 7:44(140), 7:30(151)  I felt like I was holding back on all of these so that was really cool. My hip felt really good going up and I could only feel it slightly on the way down, just enough to know it was there and considering how it felt yesterday this is a really good sign, I'm keeping my fingers crossed. My average pace was 8:33 with my heart rate at 148 and total time was 52:24 I then finished up with some strength training on my upper body...

Thats about it for today, feel pretty good today so I will try and remember this one.

See ya tomorrow.

Asic Nimbus 10 (116)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.102.000.000.000.006.10

I ran out to mini GU corner, out and back, and today was the best that my hip has felt in 4 months so that is a very good sign:-D I know its still there but if it feels that good while running the marathon then I should be in good shape. I really tried to take it easy this morning, but every time I would check the pace I was going faster than I wanted to be going so I would try and reel myself in, I ended up having a 8:38 pace average with 2 miles at marathon pace or should I say my adjusted MP and those were 8:25(138) and 8:24(143). I think my real MP is more like 7:30, so about a minute faster but I am adjusting for my injury and the time off because of that injury... Total time today was 52:41 and my heart rate average was 138. Now if I can just stay healthy and not catch a cold between now and the marathon, I will be popping Vitamin "C" like its candy for the next week or so!

See ya tomorrow.

Asic 2130 Blue (18) (marathon shoe)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.140.000.000.000.005.14

I ran out towards Payson this morning, just a little out and back... My hip was a little sore but after I stopped and stretched after a mile or so it started to feel a little better. My average pace was 8:57 my heart rate average was 135 and total time was 45:56 I also did my upper body weight training to finish out the morning... I still don't know how many I will do tomorrow, maybe 15 but I will have to see how I feel and then go from there I feel like I am coming down with a cold, I hope not. Thats about it, kind of boring such is taper weeks...

 

See ya tomorrow.

Asic Nimbus 10 (121)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.006.000.000.000.0015.00

I ran out to GU corner and then down into the river bottoms, while I was there I did my usual 2 mile loop and then started to make my way back home, I also did a loop up and around pretty little hill on my way back... During the run I did 3 sets of 2 mile progression runs at marathon pace and those went as follows; mile 6 8:30(141) up hill and into the wind a little, mile 7 7:57(146) I then took it easy back to GU corner and had a drink. I then did another set after my pit stop and those were as follows; Mile 9 8:20(143), mile 10 8:13(148). I then did  little recovery for 2 miles  and then decided to do one more set but added one more mile in there. I was getting tired, and those went as follows; Mile 13 8:29(144), mile 14 8:30(144), mile 15 7:58(145)... My average pace for the day was 8:35 with my heart rate average at 141, total time was 2:09:00 my hip was bothering me a little towards the end but after I stretched it seemed to feel better and my legs are a little rubbery because I'm not feeling real great, they felt like that most of the run! These last few weeks I will be cutting back and getting ready for SG, I think I'm ready for it. Now I'm off to Ethan's soccer game and then right after that he has a flag football game so it should be a very busy morning.

See ya tomorrow.

Asic 2130 Red (212)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.170.000.000.000.005.17

I ran out towards Payson and then turned and headed for home, my legs felt pretty dead and I had a hard time getting them to go oh well I guess thats why the call it tapering! My average pace was 8:48 with my heart rate at 140, you can tell that I am still fighting a cold because that is a little high for that pace! I am running without music until the marathon mainly to get used to not running with it, since they will not let us run with it this year I need to get use to hearing myself breath... No strength training as I am starting to taper and I just want my body to take it easy until the marathon, I will also try and get some extra sleep as well:-)

That's it for today, see ya tomorrow.

Asic Nimbus 10 (121)

WAY TO GO TO THE U.S. RYDER CUP TREAM, THEY KICKED  BUTT OVER THE WEEKEND!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.070.000.000.000.005.07

I ran out towards mini GU corner but stopped a half of a mile short, my legs were very, very, heavy!!! I am very frustrated! My hip was sore as well which is kind of weird because it hasn't been this bad for a while. I quit taking the Advil cause I thought it was getting better but maybe it was just masking the pain, so needless to say I am back on the Advil! I ran into Michelle and I think Josse, they were doing mile repeats and they were kind enough to ask me if I wanted to join them, but I just laughed.... I wish I was feeling better and I would have said yes, but I am on easy street until the marathon so I have to stick to my plan:-) Well thats about it I hope my legs feel better tomorrow and they have some of their zip back, if they don't I might have to run up Loafer just to get them moving again!

Average pace was 9:33, heart rate at 131, so very easy.

Asic Nimbus 10 (126)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.212.000.000.000.005.21

I ran the Payson Loop this morning, my legs felt better so I decided to do a couple of miles at marathon pace, well they were more like HMP, I started with a warm up mile (8:55) and then I went into the repeats first mile was 7:41 I then did an mile easy (9:10) and then I did the last one at 7:27. The last one felt a little easier, I won't be running the marathon at this pace but I wanted to just wake my legs up and not over do it, my hip was a little sore towards the end but not to bad... My average pace was 8:29 with my heart rate average at 143, total time was 44:09. I still don't know what to expect for next week its really up in the air, and I don't know how fast to start out the race, and what me average pace should be for the first half. If anybody has any advise for me it would be greatly appreciated because I'm pretty much clueless:-)

I might to Harry's hill tomorrow, maybe just for fun.

See Ya Tomorrow.

Asic 2130 Red (217)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.252.000.000.000.005.25

I thought about running Harry's hill this morning but then opted for Pretty little hill instead:-) After the first mile I stopped and stretched the hip out a bit and then headed over to pretty little hill, I then headed back home and on the way back I decided to do a couple miles at marathon pace, or my adjusted marathon pace... First mile was 8:08(137) slightly down hill to flat and it felt pretty easy so then I slowed just a bit and the second one was 8:19(145) all flat... Even though my heart rate was a little higher on that one it felt pretty easy and I felt like I could have held that for a while. So I think my MP is somewhere between 8:30 and 8:00 minute pace. So I think for the marathon I will start out a little slower than 8:30 pace to warm up and then gradually pick the pace up until I hit Veyo and Dammeron Valley and then slow back down and take it easy until mile 14 or 15 and then pick it back up again... I think I will have a pretty good idea after that how I am doing and then if I have to readjust then I will. Anyway thats my plan so I hope it works, my average pace this morning was 8:55 with my heart rate at 135 average and total time was 46:54...

See ya tomorrow.

Asic 2130 Red (222)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.050.000.000.000.008.05

Not much to report today I ran out to GU corner and round trip it is just over 8 miles, average pace was 8:55 with my heart rate at 134, total time was 1:11:45. My legs were a little heavy this morning and that is kind of a surprise considering I didn't run yesterday, oh well such is life when your tapering! Thats about it for today, see ya on Monday...

Asic 2130 Blue (26)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.691.000.000.000.004.69

I had a pretty good run this morning no major aches or pains just the usual suspects:-) I ran about a mile and then stretched for a minute and Michelle came running by and she was kind enough to stop and then we ran together for a few miles. We had some good conversations about the anxiety of the up coming race and bad dreams and of not getting to the race on time and the alarm not going off, just the usual stuff!

 My average pace was 8:32 with a MP mile in there at 8:24 I know thats kind of stupid to list that because it was pretty easy for a marathon pace, but my last .69 of mile was a little faster which was a 8:14. I would like to hold that pace for the first 15 or so miles of the Marathon and then see how I can do on the downhill portion, but I don't know. It will be easy the rest of the week, just enough miles to try and keep the legs loose...

Total time 40:00.

See ya tomorrow.

Asic Nimbus 10 (126)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.440.000.000.000.003.44

A very easy run this morning. My hip was a little sore also, but I am hoping it will get a little better each day... I plan on running Wednesday and thursday, and then Friday just take it easy...

Average pace was 9:25, total time was 32:25.

Thats about it, see ya tomorrow.

Asic 2130 Red (225)

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
134.4640.270.000.002.50177.23
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