| Location: Salt Lake City,UT,USA Member Since: Jul 23, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).
Short-Term Running Goals: Compress six months of marathon training into six weeks.
Long-Term Running Goals: Stay curious.
Personal: I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 81.05 | 0.00 | 10.25 | 0.00 | 0.00 | 91.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy loop around the avenues and down Memory Grove. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| This morning I ran out and back via This is the Place to Bonneville Golf Course, and south on Wasatch Blvd to just past 2100 So. Lightening pace of 7:42 per mile. But it's a hilly route, so it worked fine for the easy run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 5.25 | 0.00 | 0.00 | 14.50 |
| Workout at Liberty Park. I left home at 5:30 and ran to the park where I met up with Aimee Larkin and Brad Anderson and Tim, a friend of Brad's. Warmed up another loop around the park and then started the workout. The plan: 3 sets of 1 mile/800m/400m. I wanted to concentrate my effort on the miles and do what I could on the other parts (which turned out to be not very much). I chose the park because these could all be run on an essentially flat course and I could see where my mile times might put me. I found it much harder to get a speedy rhythm on the 800s and 400s in the park than on the track, however.
Set 1: 5:33/2:38/80 Set 2: 5:34/2:39/80 Set 3:5:30/2:40/80 Last year when I did this workout on the track, my miles were in the 5:37 range.
Brad is an animal, by the way, holds his own every week. He should race more, he's very fit. I ran home from the park after the workout, making it a fairly long Tuesday for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Long day, no time to make an entry earlier. I ran a loop this morning out to Sunnyside and back to City Creek and down Memory Grove. Pace was easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.70 | 0.00 | 5.00 | 0.00 | 0.00 | 13.70 |
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Unlike last week, I was not dreading this morning's tempo run. I also had a good plan: run the tempo out to Radda, connect with the runners there and get a ride home. I ran a three mile warmup to the corner of Foothill and Sunnyside where I started the tempo portion. First mile was 5:43 (compared to 6min last week). Mile 2 in 5:44. I knew the third mile would be toughest and probably slowest since it has the grunt climb out of the gully on 20th E, but it turned out ok, 5:48, about 10 seconds faster than last week. Also, unlike last week, my plan was to continue running south on 20th E, so no gravity assistance down 2700 South or in the park, just plain flatness. I was still recovering a bit from the climb in mile 4, running 5:47. For the fifth mile, I tried to keep focused and finish strong, 5:39. After the tempo, I wandered around Holladay for a few miles and then caught up with the other runners at Radda. Caught a ride home from Jwood. PM: ran home from work 2.2 mi.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy out and back into the St. Mary's neighborhood above Bonneville Golf Course. I would have run up Emigration Canyon, but the wind was howling and it was actually pretty chilly. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.10 | 0.00 | 0.00 | 0.00 | 0.00 | 22.10 |
| Started from my house with Aimee Larkin at 5:45. We picked up more folks at Foothill Village and then at the Zoo. Ran up Emigration Canyon. Everyone had different mileage goals for the day and things thinned out quickly, most turned at about 3.5 up the canyon. I went just past Sun and Moon Cafe. Held a steady 6:15-6:30 pace down the canyon, very easy. Continued on home via the normal This is the Place route. Total mileage back to the house was 21.25, added an easy .75 cooldown to meet the goal. Felt very good overall. Now it's time to scale things back, get some tapering time, and think about how to run the race at St. George. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 81.05 | 0.00 | 10.25 | 0.00 | 0.00 | 91.30 |
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