dedication, perseverance, self-discipline

Week starting May 17, 2009

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.509.005.000.0082.50
Brooks Axiom Miles: 30.00Pearl Izumi Surge Miles: 4.00Asics Gel Ohana Racer Miles: 44.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Good day today.  We walked home from church barefoot because Kimia's shoes were hurting her feet, so we both took our shoes off.  I could tell that my feet were not used to it, as I got some hot spots on my heels.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I missed running with Sasha and Ted this morning, because I couldn't fall asleep last night until almost 2 am and I was too tired to get up this morning.  I ran alone in the afternoon.  It was the first training run this year that I have run wearing both short sleeves and shorts.  Total time of 1:09:11 for 10 miles.  I wasn't trying to go that fast, it just happened.  I did simulate a fat mile coming up the hill at the end of the run, but I'm not sure how far it was.

Brooks Axiom Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.002.000.0014.00

I ran a three mile tempo today with Sasha.  We ran the first mile at a comfortable pace in 5:46 (2:57,2:49).  We then sped up and hit the second mile in a fairly even split 5:19 (pace did vary a little starting slower and finishing faster).  Just before we hit 2 miles, Sasha dropped back and I was alone from there to the finish.  I ran the last mile in 5:08, hitting quarters in 78,78,76,76.  HR around 184 at the end.  The 76 quarters felt comparable to the 78's.  I then took a vpb and didn't stop my watch before running back to Sasha's house.  Finished 10 miles in 1:14:47 counting the vpb.

 PM:  I ran 4 miles in 29:08.  I found out that my heart rate jumps about 10 bpm when I run up the hill back to my house, and has a similar decrease when I am running downhill, even when the effort feels the same.

Pearl Izumi Surge Miles: 4.00Asics Gel Ohana Racer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

We ran 6 miles with Ted and Colby this morning, finishing back at Sasha's house in 42:49.  Sasha, Tyler and myself then went back out and ran some more.  Tyler turned around after a mile, and Sasha and I finished 10 miles with a total time of 1:13:09.  We ran a couple of fat miles in the middle and at the end of the run, hitting 5:51 on the first, and 5:59 on the second. 

Brooks Axiom Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.002.000.0014.00

I ran with Daniel, Tyler, and Sasha this morning.  We ran out to the end of the trail, running a fat mile on the way out.  Sasha and I then said goodbye to the others and we ran the 5 mile tempo together.  We were trying not to push the pace too much.  Mile splits are 5:44, 5:42, 5:43, 5:28, 5:24.  The last 2 miles felt harder than they should have.  Probably because my sleep has not been ideal the last couple nights.  I was just a little tired.  My heart rate topped out at 183 during the last quarter of the tempo, when I hit a 77.  We finished up with a cool down to get 14 miles for the run, with a total time of 1:35:20.

On a side note, we met a crazy guy on the trail today.  He was not wearing much clothing, and looked to be exercising.  However, when we came up near him he started yelling incomprehensible things, jumped in front of us, and gave Sasha a slap on the back.  This happened 2 more times in one fashion or another during the workout, with him coming out of the bushes to scare us the last time.   Weird.

Asics Gel Ohana Racer Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I ran 10 miles this morning with Sasha, Ted, Colby, Tyler, and this guy that Kimia knew when he served his mission in California (I can't remember his name at the moment).  It was one of the bigger groups we have had.  We ran 6 miles together.  After the first 6 miles, Sasha and I finished up with 4 more, to finish up the run with a total time of 1:15:40.

PM:  4 more miles in 28:57.  I felt pretty good.

Pearl Izumi Surge Miles: 4.00Brooks Axiom Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.505.001.000.0020.50

I ran with Sasha this morning.  We went for 10 miles up the Provo Canyon, turning around in 1:14:42.  We then came back down, running the last 10 miles in 1:02:25.  Total time of 2:17:07.  We ran a 5 mile tempo on the way back in 28:42 (6:01, 5:51, 11:24 for 2 miles, 5:26).  At the end we also ran a fat mile in 5:57.

I am also very proud of Kimia, because she did not want to get up this morning and run because she was not feeling well, but when I came home she had gotten ready to go running and was waiting for me so that I could take her out.  

Asics Gel Ohana Racer Miles: 20.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.509.005.000.0082.50
Brooks Axiom Miles: 30.00Pearl Izumi Surge Miles: 4.00Asics Gel Ohana Racer Miles: 44.50
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