"A Hefty Hunk Of Steamin Junk"

Week starting Feb 25, 2007

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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
38.300.004.040.000.0042.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I am still taking it easy, tried to keep the splits around a 9:00 mile on the advise from Sasha. Roads where really slick so it was easier to go slower today than last week, I felt pretty good today my legs seem to be getting thier strength back, but I am still not going to push it. My splits went as follows; 8:53, 8:47, 8:46, 8:37, 8:52, 9:09, 8:53 total time was 1:02:02 with an average pace of 8:51.

I also did 30 minutes of upper body workout on the weights, no leg work today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I slowed down again today. I kept it around a 9:00 mile, I was out about an hour, I forgot to wair my Garman so I have no splits but total time was about the same as yesterday maybe a little less. I hope there is not to much snow after today so I can run in the mourning again.

No strength training today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.001.010.000.007.01

My legs where still alittle tired from yesterday's workout so I only did one mile at marathon pace as opposed to two. I started off faster than I wanted so then I tried to slow down as close to a nine minute mile as I could. It was alot colder today than it was yesterday and Monday so I had a hard time getting loose, my splits went as follows; 8:20, 8:43, 7:16, 8:42, 8:41, 8:48, 8:35 total time was 59:12 with an average pace of 8:27. Two of the miles were to fast, mile one which was a warm up, and mile seven which was a cool down the rest seem to be slower but it is hard to get my legs to go that slow (a nine minute mile). Tomorrow I am going to try harder as it will be a recovery run, so I am really going to try and get my splits around the nine minute mark for all seven.

I also did some upper body weight training and some core training for 40 minutes, tomorrow I hope to do some leg training but I will see how the run goes first.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.001.000.000.007.10

I had to really take it slow today. The roads were slick and I had a head wind, I did alittle better at keeping it slower today, my average pace was 8:53 which is alot slower for a recovery run than what I am use to. My splits went as follows; 9:05, 9:15, 9:11, 8:36 this mile had some pretty good hills in it so I pushed it a bit, next, 8:12 this had some down hill in it, followed by 9:07, 8:42 to finish up the run. All in all I felt okay, starting out my legs where pretty tired but I liked how I had some push in my legs in the middle of the run it brings me hope for the future. Tomorrow I am hoping to do some more speed work, but I will see how my legs are doing, total time was 1:02:13.

I also did some leg weight training and core training for about 35 minutes.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.030.000.007.03

My Garmin toy wasn't working right this mourning and I didn't notice it until I was two miles into my run. I re-set it at about the point that I was to start my two speed miles, I know my first mile was 8:40 but then I noticed that the total time was 16:00, so I knew there was something wrong.  I think my second mile was around 9:00 best that I can tell,  my other splits went as follows; 7:25, 7:31, 9:02, 8:38, 8:50 total time for those five splits was 41:29 with an average pace of  8:18. I felt really good for the most part, I had some wind in face for the last 4 miles so that was a challange but I felt like my legs handled it really well. I will do a recovery run tomorrow, I am thinking about going a little longer to see how I handle the longer run.

I also did 30 minutes of upper body weight training, and some core training,  see ya tomorrow.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Boy it felt like January out there this mourning. I could not get my legs loosened today, but that was okay becuase it was suppose to be a recovery run today anyway.  I am still trying to take it easy, I tried to keep it around the 9:00 mark but It was hard so I just kept it nice and comfortable, my  legs were tired. My splits went as follows; 8:33, which was to fast so on the next one I tried to slow down, 8:51, 8:56, 8:45, 8:41, 8:58, 8:44, total time was 1:01:32  with an average pace of 8:47. I will be doing some speed work on Monday, no strength training today I have a baptism to go to, maybe later tonight if I can find some time.

 

See ya on Monday.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
38.300.004.040.000.0042.34
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