| Location: Midvale,Ut, Member Since: Jul 15, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: I have lost 90 pounds. This more than any thing else is my greatest accomplishment. After my collegiate running career I sadly stopped running and kept eating all the way to 265 pounds. After a lot of soul-searching and even more running I am now 175, the same weight I was in college. Short-Term Running Goals: Keep running. I simply run for greater health. I enjoy the struggle for self improvement. Long-Term Running Goals: I would like to amass enough race t-shirts to make blankets for every bed in the house, as well as finally run a marathon. (Oct 15th SoJo Marathon) |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 119.76 | 40.36 | 23.03 | 0.00 | 183.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Time 36:31 Avg Mile 7:18 Avg HR 142 Peak HR 153 | | Add Comment |
| | Race: |
Provo Freedom Festival (6.31 Miles) 00:38:31, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.22 | 0.00 | 6.31 | 0.00 | 9.53 |
| 1.99 mile warm up Provo Freedom Festival 10K (Actual distance 6.31M) Time 38:31 Avg mile 6:06 Best pace 4:51 Elevation Gain 179 ft Elevation loss 248 ft Avg HR 169 Peak HR 176 1.23 mile cool down The race was well organized, and started on time, however the course was setup incorrectly increasing the race distance by.11 miles. Racing the parade route was fun, but fighting the 5K crowd was unexpected. Finished 10 overall and 2 in my age group. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Race Recovery Time 57:18 Avg Mile 7:09 No HR Data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Time 29:50 Avg Mile 7:27 Avg HR 142 Peak HR 155 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode Mt Bike Time 1:25:15 Distance 18.17 miles Elevation Gain 1982ft Calories 1122 Avg Speed 12.8 mph Max Speed 39.2 mph Avg HR 131 Peak HR 156 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode Mt Bike Time 1:56:12 Distance 30.52 miles Elevation Gain 734ft Calories 1645 Avg Speed 15.8 mph Max Speed 25.3 mph Avg HR 133 Mac HR 165 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Time 27:34 Avg mile 6:53 No HR Data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.01 | 0.00 | 0.00 | 10.01 |
| time 1:07:22 avg mile 6:43 avg HR 152 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Time 35:03 avg mile 7:00 avg HR 143 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| 2 mile warm up 1600 x 5 /w 3min rest 1-5:39 avg HR 169 peak 178 2-5:42 avg HR 172 peak 181 3-5:50 avg HR 169 peak 179 4-5:53 avg HR 169 peak 179 5-5:54 avg HR 171 peak 178 2 mile cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Time 42:27 Avg mile 7:04 Avg HR 148 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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lack of sleep is catching up to me. This was scheduled to be and 8 miler. Time 28:59 Avg mile 7:14 Avg HR 142 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Time 45:28 Avg mile 6:29 Avg HR 153 Peak HR 174 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Time 33:00 Avg Mile 6:36 No HR Data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.35 | 0.00 | 0.00 | 14.35 |
| Time 1:35:13 Avg mile 6:38 Avg HR 160 Peak HR 173 | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Time 41:29 Avg mile 6:54 No HR data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Time 50:02 Avg mile 7:09 Avg HR 148 Peak HR 161 My oldest boy (10 years) rode his bike with me on this run. That made it much more fun. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 2.50 | 0.00 | 6.59 |
| 2.03 mile warm up 10 x 400m w/1 min rest #/ Time/ Avg HR/ Max HR/ Avg rest HR 1- 1:18 155 171 140 2- 1:16 157 176 145 3- 1:17 159 178 151 4- 1:17 160 177 150 5- 1:17 160 179 151 6- 1:18 160 178 150 7- 1:16 159 180 152 8- 1:18 160 178 152 9- 1:17 160 179 154 10-1:15 163 181 154 Totaling 2.5 miles of interval work 2.06 mile cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Time 36:45 Avg mile 7:21 Avg HR 138 Peak HR 156 There is nothing like P.F. Chang's, birthday cake, and ice cream to anchor your run. Ugh... Gut Rot. It is worth it for my wife's birthday. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I spent all day at Lagoon amusement park. I think this is a good day to take off this week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Time 34:37 Avg mile 6:55 No HR Data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Time 56:10 Avg mile 7:03 No HR Data | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Time 35:36 Avg mile 7:04 Avg HR 146 Peak HR 158 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.47 | 0.00 | 0.00 | 0.00 | 14.47 |
| Time 1:42:35 Avg mile 7:05 Avg HR 145 Peak HR 161 This run was intentionally slowed down from the goal pace of 6:30-6:45/mile to a goal of 7:10/mile. I still ran a little quicker than the goal pace, however I was still able to complete the run without the usual post run cookie toss that accompanied the faster paces. It would appear that I have been expecting a bit too much out of my long runs in the past. Or I have just not been ready for the faster pace yet. I will pick it up a little for my next long run and see how it goes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
| Time 29:37 Avg mile 7:20 No HR Data | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 6.00 | 0.00 | 10.01 |
| 2.00 mile warmup 6 x 1600m w/3min rest #/Time/ Ave HR/ Peak HR/ Avg rest HR (#)=Difference from July 12 workout 1-5:44(+5) 166(-3) 173(-5) 122(-2) 2-5:44(+2) 167(-4) 174(-7) 124(-3) 3-5:46(-4) 167(-2) 175(-4) 126(-2) 4-5:48(-5) 166(-3) 174(-5) 128(-3) 5-5:40(-5) 169(-2) 178(-1) 129(-4) *6-5:44 169 179 133 *July 12 workout only had 5 intervals Synopsis Time=1.4 Seconds quicker per interval Avg HR=2.8 BPM slower Peak HR=4.4 BPM slower Avg Rest HR=2.8 BPM slower With one additional interval 2:01 mile cool down That's a good day at the track for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Time 27:52 Avg mile 6:58 No HR Data | | Add Comment |
| | Race: |
Cooper's Run 5K (3.22) (3.22 Miles) 00:18:40, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.73 | 0.00 | 3.22 | 0.00 | 9.95 |
| Cooper's Run 5K Orem UT Race Start 08:30 1.5 mile warmup unofficial race time 18:40* 1st place Over all Mile 1 5:49 Mile 2 5:53 11:42 Mile 3 5:39 17:21 *My Forerunner 305 claims a total of 3.22 miles in the race making my 3.1 mile time 17:58. Avg HR 173 Peak HR 182 Avg Mile 5:47 5.23 mile cool down Time 41:35 Avg pace 7:57 No HR Data During Thursday’s interval session I decided that I really needed a 5K this weekend. After searching the calendar I found the Cooper’s Run. Having a child named Cooper, I couldn’t resist the opportunity to do the race. Because this race was a memorial race, and due to the tragic way young Cooper died, I fully expected an emotional wife for the event. At the one mile mark there were about 6 strong runners in the lead pack. Looking around, I noticed that I was by far the oldest. At this point I was convinced that my odds of winning this race were slim to none. However over the second mile the pace thinned down to myself and one other person. Around 2.25 miles I checked my watch for a pace update and my fellow runner asked what the pace was. I told him “5:35”. He said “man this is cooking, we need to slow down”. I looked at him, smiled and said, “you first”. He was not slowing down. At about 2.5 miles I decided I really had to make a go of it if I was going to have a chance to win. I could almost feel him breathing down my neck for the rest of the race. At the end I had only won by a few seconds. It has been many years since I had really raced someone. It felt great. I’m sure I would not have run as fast alone. Over, all the race was a great event, for a great cause. There were some signs that the race had been put on by a non-runner. For example the starting line was not well defined, it was more like a starting area, The mile signs never made it to the course, and there were prizes given to the top 3 overall. This naturally is not very fair to the women in the race. However, I’m sure that they will work this all out for next years race. The game’s, firetruck, Airmed helicopter, and crash simulator were all a big hit. | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.17 | 0.00 | 0.00 | 0.00 | 7.17 |
| Time 50:17 Avg mile 7:00 Avg HR 139 Peak HR 165 (Racing my Son up a hill on his bike) I rolled my ankle at the 1.5 mile mark, followed by a not so graceful trip to the ground. I considered scrapping the rest of the run at that point, however I decided I was OK to continue. I'm not yet sure that was a good call. I think I would rather get injured running too hard, but to roll an ankle?!? AAAHHHHH!!! I'll see how it feels tomorrow. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 119.76 | 40.36 | 23.03 | 0.00 | 183.15 |
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