| Location: Sandy,UT,USA Member Since: Oct 05, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs (all aided)
- Marathon - Pocatello 2012 - 2:26:10 (1st overall); St. George 2012 - 2:24:08 (7th overall)
- Half Marathon - Timpanogos 2012 - 1:08:51 (2nd overall); Hobble Creek 2012 - 1:08:27 (3rd overall)
- 10K - Deseret News 2005 - 32:39
Other
- Ran track and cross country in high school
- Did not run in college
- Veteran of 14 marathons and numerous half marathons
- Ran the 2010 New York City Marathon as a charity runner with Team For Kids. Finished 2:33:51 (83rd overall). The entire experience from the fundraising to the race itself was absolutely incredible!
2014 TENTATIVE RACING SCHEDULE:
TBD Short-Term Running Goals: Run 6-days a week and maintain a decent base level of fitness. Upwards of 50-60 per week would be great. Adjust to my new work position, use time wisely, and keep negative stress at bay. Hopefully make a good run at Ogden this spring.
Balance family, work, running, and the other important things in my life. Long-Term Running Goals: Enjoy running and continue doing it consistently. Stay healthy and avoid injury as much as possible. Have fun!
Continue chasing PRs while I still can, particularly in the marathon and half marathon. Explore new races, improve training, build friendships, and learn from the wisdom and experience of the numerous great runners here in Utah. Run well into my old age.
Personal: I live in Sandy, UT with my wife (Lindsay) and 2 kids. I love running the roads through my neighborhood and near Little Cottonwood Canyon. I also do a fair amount of treadmill running at the Life Centre Athletic Club. Aside from running, I love road and moutain cycling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.30 | 0.00 | 0.00 | 0.00 | 85.30 |
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| Brooks PureFlow 3 (Apr '14) Miles: 22.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| A.M. - 60+ minutes relatively easy on the TM:
10 minutes @ 9.5 mph, flat
20 mins @ 10.0, flat
30 mins @ 10.0, with 5 mins each @ inclines of 0.5, 1.0, 2.0, 2.5, and 3.0.
+ a couple more seconds @ 10.0 flat to make it a round 10 miles.
I think the effort was just right for today coming off of Saturday's race. Yesterday, my body felt a little more thrashed than usual for a Sunday. It normally feels somewhat that way on Sundays (it seems to know Sunday is a rest day), but yesterday it seemed particularly sore/tired. Not sure if that's mostly from the race (probably) or the deep sports massage Saturday night. Anyways, wasn't sure how I'd feel for this morning's run. Felt surprisingly good though when I got up. Amazing what even 6 1/2 hours of good sleep can do.
Boost
P.M. - Millcreek ride (~40 miles). Great weather and felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. - 15 mile route, normal direction, plus one because I can and wanted to mix it up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| A.M. - 60 minute progression run on the TM, all flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
5 mins @ 10.5
27.5 mins @ 11.0
17.5 mins @ 11.5
Hit 10.9 miles as the belt was slowing down.
Happy with this. It felt challenging but good.
Boost
P.M. - Millcreek ride (~40 miles). My original plan was to do Big Cottonwood today, but the rain storms were concentrated in the south end of the valley (including Big and Little Cottonwoods). The weather north of about 7200 was fine. So I ventured up Millcreek again (2nd time this week). Good choice in retrospect. Had a fair amount of headwind coming come and was basically riding toward/into a lightning storm. Was raining and blowing good by the time I got home, but fortunately most of the ride was dry and pleasant.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15-mile route in reverse direction. First time I have done the full course in reverse. Nice and easy.
Hoka
P.M. - Mountain biking. Two times up and down the LCC trail. Have really enjoyed mixing the mountain bike rides into the cycling training. Its fun and feels good to be immersed in nature.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| A.M. - Scott Keate TM workout. 60 minutes, all flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
5 mins @ 12.0, 5 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
Finally stuck it.
Boost
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| A.M. - Slow and easy 2.5 times up the 9-mile route. It was raining early so I slept in and didn't start until around 8:30. Temperatures were great. The Little Cottonwood Half Marathon was happening down through my neighborhood.
P.M. - Ride to Guardsman Pass (~50 mile). Still probably my favorite summer afternoon Saturday ride. Felt a little lazy not doing LCC afterwards, but I've got to be a little prudent with Pocatello coming up next week. Finished the day off with a sports massage.
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| Brooks PureFlow 3 (Apr '14) Miles: 22.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.30 | 0.00 | 0.00 | 0.00 | 85.30 |
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| Brooks PureFlow 3 (Apr '14) Miles: 22.50 |
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