"A Hefty Hunk Of Steamin Junk"

Week starting Nov 18, 2007

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Member Since:

May 06, 2006



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.


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: 23.65 Month: 23.65 Year: 1359.23
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: 133.16
Kayano 25 Grey & Black Lifetime Miles: 58.71
Nimbus 21 Lite Blue Lifetime Miles: 77.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I ran a tempo run this morning, went by way of the Salem Canal road to Payson out and back I started with a warmup mile 9:07(131) I then eased into my tempo run and those splits went as follows; 7:37(150), 8:09(155) included a 300 meter hill, 7:41(150), 7:25(160), 7:50(160). This was the first run in along time where I had some gas left in the tank and it felt good, I feel like I could go out and run another 6 miles, I haven't had that feeling in a long while. The splits weren't the fastest I have had but they where really easy to run and I feel like I am on the right track, I will see how I recover today for tomorrow and that will tell me alot as well. Total time was 48:09 with an average pace of 7:58 and my heart rate average was 150, this is a PR for this course it is hilly and can be difficult. I also did my standard 30  minutes of upper body weight training, tomorrow will be a nice recovery run and then some leg strength training...


See Ya Tomorrow.

Kayano 12 Orange ( 91 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I ran a real easy recovery run this morning, my legs were really tired from yesterdays hard tempo run... I went on the Salem Canal Road towards the riverbottoms out and back pretty flat, with one small hill just enough to get my blood pumping through my heart. My average pace was 9:13 with my heart rate average at 134, total time was 55:42 my legs felt heavy throughout the whole run but that is to be expected. I also did the standard Tuesday lower body weight training and core training for about 25 minutes, and that is about it. I hope to be recovered enough to do a little hill work, but we shall see! Sorry, kind of boring...

Kayano 12 Blue (212)

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I ran a tinman tempo today, I tryed to keep a pace that I feel I could hold for while. I ran along canal road to Payson and then after my 3 mile mark I turned around and headed back. I did a warmup mile and then eased into the little tinman tempo 8:54( 138), 8:35(145), 8:27(153), 8:30(145), 8:14(154), 8:46(151)... Average pace was 8:35 with my heart rate at 147 total time 51:48, I felt a little sluggish towards the end and I think that had to do with the strength training yesterday, I gave my legs a pretty good workout... My leg has been alittle sore but it is totally in a different place then before.  I can still run, it doesn't hinder me to bad On a scale of 1 to 10 its about a 3 or 4, so tolerable. I have been struggling with some family issues the last little while and it has affected my outlook on things. My wife and I are trying to blend five kids together and it has been brutal the last three years and it is slowly taking its tool on everything, sometimes love and having the gospel in our lifes isn't enough, at least that is what it feels like... Sorry for the personal blurb but sometimes its just good to get it off my chest, I don't know.... I hope ya all have a great Thanskgiving, take care.

We will see ya tomorrow.

Kayano 12 Orange (97 )

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles


I decided since it was Hoilday I would do a recovery run and give my body a break. I ran the Salem Canal Road to the riverbottoms, out and back I just kept the pace nice and easy with a few strides at the end of some of the miles just to keep my legs woke up and loose... My average pace was 9:04 and my heart rate average averaged at 137, total time was 54:42. I also did the standard lower body workout along with some core strength training it took about 30 minutes, that is about it kind of boring so I guess all that is left is to eat some turkey and some pie, Yaaa Baby!!

See Ya Tomorrow.

Kayano 12 Blue ( 218 )

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Happy Christmas Shopping Day to everyone, Ha Ha. I aint going out there folks, its insane... I slept in today where I don't have to go to work, so I headed out at 7:30am. The legs were tired form the strength training yesterday, and I am coming down with a cold, this really zapped my energy to nuttin, I do mean nuttin Noonan, Danny, Danny, are you my freind Danny, From the movie "Caddy Shack". Sorry I'm alittle out of it today. The first 2 3/4 miles were very difficult laboring and hard, and so I decided to try and pick up the pace and see if I could wake those old tired legs. At first it was hard but eventually they came around and I picked up the pace, nothing fast but I did feel better for the last three and had a negitive spilt coming back. I ran the Salem Canal Road to Payson loop, out and back and my average pace was 8:47 with my heart rate average being 141, total time was 52:55. I had one marathon pace mile 7:53(147), well not really marathon pace but close to it. Thats about it,  I need to reattach my carpet today as I had a flood  on Wednesday night in my basement, isn't life a beautiful thing...

See ya tomorrow.

Kayano 12 Orange  ( 103  )

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My cold got the best of me this morning, I felt good at times but then towards the end my legs were like noodles, I would try to pick it up but they would say I don't think so... In the words of Jamers Taylor I felt like "A Hefty Hunk Of Steamin Junk, Yao" A Steamroller Baby... I had a couple of splits that were in the 8:15 to 8:30 range but I had nothing to today, my average pace was 8:46 with a heart rate average of 143 total time was 1:27:58. I am going later this day and help my wife celebrate her 38th b-day, she is just thrilled, Ha Ha. It should be a grand time for a grand old lady, Ha Ha again, I will not  let her read this... I passed some of the Spanish Fork Runners this morning, not as many out today or I just got out late and they were finished already, I saw Kent Wing and Gina H  towards the end of my run, that was when my legs were in noodle mode.

See ya on Monday.

Kayano 12 Blue ( 228 )

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