"A Hefty Hunk Of Steamin Junk"

Week starting Nov 14, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesClay's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2006200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
10.770.000.000.0021.7032.47
Mizuno Wave Nirvana Miles: 12.42Kayano 16 Red Miles: 20.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Late PM workout. 50 Minutes on the elliptical, 10 minute warm up and then I did the fast track with resistance up to 7 for 30 minutes and the a 10 minute cool down. After the elliptical I did my usual upper body weight training and then some push-ups. I went to the PT this morning and he worked my calf over pretty good, it felt pretty good on  the elliptical tonight so maybe thats a good sign. I almost have the Christmas lights up and ready to go I have a few more things to get out and then I need to hook everything, which is the hard thing.

See ya tomorrow.

Mizuno Wave Nirvana Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.420.000.000.004.007.42

I was able to get up and get out the door by 6:30 this morning and oh what a glorious feeling! I ran out to the T in the road and then back to the house, average pace was 8:50 with my total time being 30:10 and my average HR at 150, a little high for that pace but I'll take it. My calf felt good on the way out but on the inward half it started to stiffen up pretty good but I didn't have to stop so that is a plus. I then jumped on the elliptical for a 10 minute warm up and then I ran the contenders course with resistance up to 5, which is 20 minutes, and then I finished up with another 10 minutes to cool down for a total of 40 minutes. I then did my lower body weight training and then I called it a morning, a pretty good workout and I was feeling it towards the end. My plan is to get at least an hour of training split between the elliptical and running, I would rather have the bulk of it be running but I don't think my calf will let me do it as of yet so I'll take what I can get and then go from there. Today I was able to get 70 minutes total so I'm on the right track!;)

See ya tomorrow.

Mizuno Wave Nirvana Miles: 7.42
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.004.506.60

Late PM workout. 2.10 out on the road and then the rest on the elliptical, moderate pace up to 5 on the resistance, good workout. Average pace for the run was 8:42 with the HR average at 147.

Later.

Kayano 16 Red Miles: 6.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today,  I was just to busy.

I'm hoping for a better tomorrow.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.120.000.000.004.206.32

Late night workout. Early morning PT appointment A-stym on the calf, hurt so good, and then the PT wants me to continue on the same workout that I've been doing. Next week he said I can bump my mileage to 2 and half miles and then in a month he wants to see me, just slow and easy building up and if the calf starts to hurt then stop and do the elliptical. Workout; 2.10 miles out on the road and then 42 minutes on the elliptical, average pace for the run was 8:39 with the HR average at 153 total time was 18:22. It was nice out I was able to run in shorts but I think that is going to end tomorrow as the cold and snow is coming in for a few days. After the workout I did my upper body weight training and then some push-ups, my calf felt pretty good on the run just a little niggle of pain and stiffness it was no bother on the elliptical which is a nice change.

See ya tomorrow.

Kayano 16 Red Miles: 6.32
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.130.000.000.004.007.13

I decided to sleep in this morning for the simple reason we had nothing going on and I couldn't see getting up and running in the dark, so I was out the door around 9am and ran out towards the T in the road out past the stake center. This was the first run in a long time where I didn't have any pain and I felt really good, I was even able to do some sub 7:30 strides towards the end of the run with no calf pain, I actually felt like a runner again! My average pace was 8:27 with my HR average at 150, Pretty high for that pace but I'm still trying to get my lungs back, my legs felt really good though. After the run I jumped on the elliptical for 40 minutes with resistance up to 5 and then a 10 minute cool down, calf felt good there to so this is a really good sign. I'm still going to keep the distance between 2 and 3 miles and just build back up nice and slow, but today is a good day and I'm feeling good about the future. 

I will be finishing putting the last of my Christmas lights up today and I will probably fire them up tonight for a little bit just to give them a test run, should be fun!

See ya on Monday.

Kayano 16 Red Miles: 7.13
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.770.000.000.0021.7032.47
Mizuno Wave Nirvana Miles: 12.42Kayano 16 Red Miles: 20.05
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: