"A Hefty Hunk Of Steamin Junk"

November 2011

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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: 7.25 Month: 7.25 Year: 1342.83
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: 248.15
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 32.07
Nimbus 21 Bright Green Lifetime Miles: 122.96
Kayano 25 Grey & Black Lifetime Miles: 52.51
Nimbus 21 Lite Blue Lifetime Miles: 77.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.516.000.000.0010.35116.86
Kayano Black & Lime Miles: 66.63Kayano 17 Green/White Miles: 50.23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Well I thought I had better get back at it this week, My heart just hasn't been in it the last little while but I know the show must go on so its time to start getting ready for Painters half. I ran the Payson Park loop this morning but cut out the hills, all via canal road, the pace was pretty steady I just wanted to try and keep a good rhythm and keep my turn over even and I think I accomplished that. My average pace was 8:36 with my total time at 53:46, no HR info as I didn't wear my monitor. After the run I did my upper body weight training and then some push-ups. My goal this week is to run every day and try a longer run on Saturday, I need to get going again, it was nice this morning just a little snow storm but it was quite pleasant.

See ya tomorrow.

Kayano Black & Lime Miles: 6.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran out to Mini GU Corner via canal road and then back to the house, I just tried to keep the pace nice and even and in a good rhythm and tried to finish the last of every mile strong. Average pace was 8:24 with my total time at 51:12, after the run I did my lower body weight training and some stretching... I felt pretty good and my goal is to stay healthy for the whole year for a change.

See ya tomorrow.

Kayano 17 Green/White Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I ran out to Payson Park again but this time I added in the rollers and extended down to the Park. My legs felt pretty good but it seemed the last mile was a mild death march, but not to bad. My average pace was 8:34 with a total time of 1:01:25, after the run I did my usual upper body weight training and then some push-ups. My legs were a little tired from the strength training that I did yesterday, my turn over wasn't as smooth, at times it was but for the most part it was a little choppy. I'm feeling good though and I hope to feel this way for the whole year, cross my fingers!

See ya Tomorrow.

Kayano Black & Lime Miles: 7.16
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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 and then back to the house, my legs were trashed and the first 3 miles were pretty bad, just a death march for the most part but then on my way back the last 2 miles were a little better. My legs are pretty tired, I think all the climbing on the latter the last couple of days have taken their toll, its getting harder and harder to do my Christmas display each year... My average pace was way slower than the rest of the week, 9:02 with my total time at 55:07 but I got her done! No strength training today, I'll let my legs have the day off.

See ya tomorrow.

Kayano 17 Green/White Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

I ran out past the old barn on canal road and then towards Payson, I just wanted to do 4 miles or so just to shake my legs out. I just tried to keep an even pace and enjoy the run, I ran in shorts and it wasn't to bad so that was a plus... My average pace was 8:18 with my total time at 38:07, after the run I did my upper body weight training and then some push ups. It has been a nice start to the day.

See ya tomorrow.

Kayano Black & Lime Miles: 4.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.120.000.000.000.0011.12

My plan today was to run 10 miles and keep the pace easy and then see how it goes. I ran out to GU Corner fueled up there and then headed back towards the house, once there I ran out past the old barn on canal road towards Payson and the back to the house I finished just in time to avoid the wind! Its a blowing like crazy! My average pace was 8:33 with my total time at 1:35:03, the first half of the run  I wasn't feeling real great but then the Krispy Kreme donut that I had must have kicked in cuz I felt a lot better the second half of the run. Its been a pretty good week of training for a change and I am real pleased, I hope for the weeks to come to be good as well!

see yo Monday.

Kayano 17 Green/White Miles: 11.12
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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
4.102.000.000.000.006.10

I ran out to Mini GU and then back to the house all via canal road. the pace was up beat and I did a couple of  800 repeats with a 400 recovery in between each one, I will count those 2 miles as MP. Average pace was 8:25 with my total time at 51:21, now its off to work. I just about have my Christmas display up and ready to go, just a few more things to tie up and get out and it should be ready to go next week.

See ya tomorrow.

Kayano Black & Lime Miles: 6.10
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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
9.101.000.000.000.0010.10

Well I finally was able to get another run in this week! I've been really lazy this week so today my goal was to run 10 and then look to next week. I ran out to Mini GU corner and then back to the house, I then extended out to the old barn on canal road and then back to the house. The roads were pretty clear and the temps were just fine, my average pace was 8:24 with my total time at 1:24:53. I had one MP mile towards the end and I felt pretty good for the whole run for the most part, my calf was a little knotty  but it was tolerable. I need to get my mojo back, I have the hardest time this time of year for some reason but I will try and do better next week and get more consistent.

See ya Monday.

Kayano Black & Lime Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.150.000.000.002.107.25

I went to run after work but it was raining so hard that I decided to hit the Elliptical for 20 minutes and then see how it is outside after that. So I did 2.10 miles on the elliptical in 20 minutes and then the weather cleared and I headed out towards Payson via canal road and then back to the house.  My legs were tired from the elliptical as I hit that pretty hard but after a few miles they seemed to loosen up, on the first mile I ran an 8:16, way to fast, so I had to slow her down after that one. My average pace for the run was 8:32 with a total time of 44:04, after the run I did some stretching and the a light upper body workout on the bowflex.  A good start to the week.

See ya tomorrow.

Kayano 17 Green/White Miles: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I decided to run in the afternoon again today, I knew it was going to be a beautiful day so I went later in the day and it was perfect. I ran out to mini GU and then back to the house all via canal road. My average pace was 8:33 and my total time was 52:26, everything felt okay although I have been having a tight hammy on my left leg, it seems to loosen up as the run progresses so hopefully it won't bother me anymore than that. I rolled it pretty good after the run so maybe that will keep it at bay, it almost feels like a pinched nerve, its kind of weird.  It was a good day and I like the start to the week and I hope to keep it going the rest of the week too!

 

See ya tomorrow.

Kayano Black & Lime Miles: 6.10
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.110.000.000.000.006.11

I was able to get out the door around 7am and I headed up past Mount Loafer school, up to the maiboxes, down Woodland Hill road a little pit and then I crossed over to Harvest Ridge and then down to the stake center. A pretty good hill workout, but I kept the pace easy on the downhill as my Hammy was a little tight and tender on that portion, once I got back on canal road it seemed to do better. My average pace was 8:48 and my total time was 53:47. Once I got back to the house I extended out to the Fire hydrant to tack on another mile to round out the 6 miles and some change. I tried to punch all my info in earlier but I couldn't get the website to come up, it was kind of frustratiing! Oh well, such is life.

Happy Thanksgiving every one!!!

See ya tomorrow.

Kayano 17 Green/White Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.121.000.000.000.008.12

I decided to go a few more miles than usual today as I'll be eating way to much for one day so I went for 8 miles. I didn't get out until after 8am as I decided to sleep in as I have nothing pressing today just a nice day off. I ran out to mini GU and then back to the house, after that I extended out to the old barn on canal road which is a two miles round trip. My pace was 8:28 with my total time at 1:08:48, I felt pretty good for the most part, I just tried to enjoy the scenery and try not to think to much... I have a little bit of a heavy heart today, its been a year since my little brother Shane passed away, so I was just thinking about him today and what an inspiration he was to me. He was a funny kid and the thought of him helped me to be thankful for what I have today and I felt like that was fitting as today is Thanksgiving Day...

I hope everyone has a great day!

See ya tomorrow.

Kayano Black & Lime Miles: 8.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just a nice easy run today. Fridays are real easy running wise for me and I am nursing a sore left leg, its sore right where my knee bends on the back side of my leg, after the run I rolled it really good with my big foam roller. I hope this isn't a long term problem, it would cause me major grief!I ran out past the old barn on canal road towards Payson and I kept the pace nice and easy. My average pace was 9:09 with my total time at 27:45 I finished up with my upper body workout on the bowflex and then some push-ups.

See ya tomorrow.

Kayano 17 Green/White Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.151.000.000.000.0010.15

I ran out to GU Corner and then back to the house all via canal road, I ran with a compression knee brace and it seemed to do the trick, it was a little tender but it stayed pretty strong through the whole run. The mile from Gu Corner to Mini GU I picked up the pace and ran a MP mile of 7:42, it felt pretty good, my average pace for the run was 8:21 with my total time at 1:24:34. I was able to wear shorts again today, I really like these lazy days you can sleep in and then  run when the sun is out, its just beautiful!!! I felt like I could have ran more but with my leg feeling the way that it does I just didn't want to over do it... Its been a good week of training and I'm happy with everything so far, I just want to stay steady and strong!

See ya Monday.

 

Kayano Black & Lime Miles: 10.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.104.10

I didn't run this morning cuz my leg wasn't feeling the greatest, so when I got home from work I jumped on the elliptical for 40 minutes just to see how it felt... The pain was there just like when I run but it loosened up after a few minutes and felt okay, just like when I run so I was able to go 4.10 in 40 minutes. After that I did my upper body workout and then rolled my leg for a bit on the big foam roller, it kind of feels like an IT band issue, at least its in the same area... I will run in the morning and see how it does.

See ya tomorrow.

Kayano 17 Green/White Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.151.000.000.000.008.15

I ran out to Mini Gu this morning, I felt pretty good the IT band was a little sore at first but after it got warmed up it seemed to do alright. I kept the pace up beat and the last mile back to the house I had to pick up the pace to MP so I could see my kids off on the bus... After seeing them off I headed out to the old barn on canal road to tack on a couple a more miles to finish off the 8 plus miles, I did some stretching and then some leg raises and called it a day. My average pace was 8:19 with my total time at 1:07:48 and one MP mile at 7:50...

 

See ya tomorrow.

Kayano Black & Lime Miles: 8.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.000.000.004.156.45

After work I jumped on the elliptical and ran 4.15 miles in 40 minutes and then I ran on the treadmill for 20 minutes and ran 2.30 miles, average pace was around 8:40 on the treadmill, so 60 minutes total between the two.  After that I did my upper body weight training and then some push-ups, my IT band was a bit of a bother at first but seemed to loosen up after awhile. Its still a bit tender right now though.... It's was a good workout, I was sweating like a fool!

See ya tomorrow.


Kayano 17 Green/White Miles: 6.45
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.516.000.000.0010.35116.86
Kayano Black & Lime Miles: 66.63Kayano 17 Green/White Miles: 50.23
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