| Location: Orem,UT,USA Member Since: May 01, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: None to speak of. Used to race road bikes - racing as a Cat 3 middle-of-the-pack rider. Have been a social runner for 10+ years and have run over a twenty marathons including DesNews, Salt Lake City, St George, and Las Vegas. Neighborhood running group is very consistent and have spent many fun times and good miles with group. Short-Term Running Goals: Goal is to run under 3:20 hours for a marathon and in the process qualify for Boston. My qualifying time for Boston is 3:30 Personal: Married, 5 kids. Have 3 soccer stars in family -- my two oldest girls and their little brother Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 50.07 | 4.00 | 54.20 | 0.00 | 2.00 | 110.27 |
|
| Night Sleep Time: 82.25 | Nap Time: 0.00 | Total Sleep Time: 82.25 | |
| | Race: |
St George Marathon (26.2 Miles) 04:37:53, Place overall: 3902, Place in age division: 252 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Ran with Katy the whole way. Had the opportunity to also run with Jeremy and Jack for a bit, Royce Bybee, and Steve Earl. Saw lots of friends and generally had a great time. Starting temps were great in the low 60s and the light cloud cover kept the rest of the race very pleasant. Kate did great and did not walk at all for the whole distance. We averaged 10:35 but started out at faster min per mile average then trended slower and finished up with some relatively fast miles at 9:40ish pace.
Overall it was just awesome and Kate is already talking about doing it again next year with Liz.
Distance
26.26 mi Distance
Calories
3,498 C Calories
Heart Rate
142 bpm Avg HR
170 bpm Max HR
Timing
4:37:53 Time
4:37:32 Moving Time
4:46:38 Elapsed Time
10:35 min/mi Avg Pace
10:34 min/mi Avg Moving Pace
7:46 min/mi Best Pace
Elevation
510 ft Elev Gain
3,061 ft Elev Loss
2,687 ft Min Elev
5,245 ft Max Elev
| 1 |
9:16.8 |
9:16.8 |
9:16 |
1.00 |
17 |
90 |
9:17 |
9:16 |
8:46 |
134 |
150 |
108 |
| 2 |
9:34.3 |
18:51 |
9:35 |
1.00 |
32 |
35 |
9:34 |
9:35 |
8:58 |
142 |
149 |
121 |
| 3 |
8:46.4 |
27:38 |
8:46 |
1.00 |
-- |
119 |
8:46 |
8:46 |
8:31 |
144 |
152 |
113 |
| 4 |
8:58.7 |
36:36 |
9:00 |
1.00 |
-- |
117 |
8:59 |
9:00 |
8:05 |
145 |
153 |
117 |
| 5 |
11:51 |
48:27 |
11:43 |
1.00 |
2 |
86 |
11:51 |
11:43 |
8:32 |
139 |
155 |
144 |
| 6 |
9:09.0 |
57:36 |
9:09 |
1.00 |
-- |
191 |
9:09 |
9:09 |
7:46 |
137 |
144 |
110 |
| 7 |
9:41.1 |
1:07:17 |
9:42 |
1.00 |
-- |
203 |
9:41 |
9:42 |
9:05 |
136 |
143 |
114 |
| 8 |
11:08 |
1:18:25 |
10:55 |
1.00 |
219 |
107 |
11:08 |
10:55 |
9:19 |
146 |
170 |
146 |
| 9 |
8:46.3 |
1:27:11 |
8:46 |
1.00 |
80 |
42 |
8:46 |
8:46 |
8:05 |
163 |
168 |
135 |
| 10 |
11:01 |
1:38:12 |
11:01 |
1.00 |
26 |
11 |
11:01 |
11:01 |
9:33 |
148 |
163 |
147 |
| 11 |
11:14 |
1:49:26 |
11:15 |
1.00 |
67 |
-- |
11:14 |
11:15 |
10:41 |
149 |
154 |
152 |
| 12 |
10:58 |
2:00:24 |
10:57 |
1.00 |
23 |
19 |
10:58 |
10:57 |
9:52 |
145 |
151 |
143 |
| 13 |
11:05 |
2:11:29 |
11:02 |
1.00 |
-- |
89 |
11:05 |
11:02 |
9:42 |
137 |
145 |
133 |
| 14 |
11:17 |
2:22:46 |
11:17 |
1.00 |
-- |
69 |
11:17 |
11:17 |
10:07 |
135 |
143 |
132 |
| 15 |
10:49 |
2:33:35 |
10:49 |
1.00 |
-- |
200 |
10:49 |
10:49 |
10:08 |
136 |
144 |
128 |
| 16 |
10:56 |
2:44:32 |
10:57 |
1.00 |
-- |
250 |
10:56 |
10:57 |
9:36 |
133 |
144 |
125 |
| 17 |
10:51 |
2:55:22 |
10:51 |
1.00 |
-- |
131 |
10:51 |
10:51 |
10:00 |
137 |
148 |
130 |
| 18 |
12:24 |
3:07:47 |
12:24 |
1.00 |
-- |
155 |
12:24 |
12:24 |
10:11 |
132 |
139 |
139 |
| 19 |
13:07 |
3:20:54 |
13:08 |
1.00 |
18 |
50 |
13:07 |
13:08 |
11:12 |
134 |
145 |
152 |
| 20 |
12:00 |
3:32:54 |
11:59 |
1.00 |
-- |
111 |
12:00 |
11:59 |
10:09 |
133 |
142 |
138 |
| 21 |
10:16 |
3:43:10 |
10:16 |
1.00 |
-- |
280 |
10:16 |
10:16 |
9:24 |
134 |
147 |
119 |
| 22 |
10:45 |
3:53:55 |
10:45 |
1.00 |
26 |
109 |
10:45 |
10:45 |
9:31 |
144 |
153 |
138 |
| 23 |
9:43.3 |
4:03:39 |
9:44 |
1.00 |
-- |
234 |
9:43 |
9:44 |
8:35 |
149 |
164 |
131 |
| 24 |
9:40.8 |
4:13:19 |
9:41 |
1.00 |
-- |
169 |
9:41 |
9:41 |
8:42 |
153 |
160 |
137 |
| 25 |
10:52 |
4:24:11 |
10:51 |
1.00 |
-- |
112 |
10:52 |
10:51 |
10:15 |
152 |
156 |
151 |
| 26 |
11:13 |
4:35:24 |
11:13 |
1.00 |
-- |
81 |
11:13 |
11:13 |
9:20 |
153 |
159 |
158 |
| 27 |
2:29.2 |
4:37:53 |
2:30 |
0.26 |
-- |
-- |
9:29 |
9:32 |
8:08 |
159 |
169 |
37 |
| Summary |
4:37:53 |
4:37:53 |
4:37:32 |
26.26 |
510 |
3,061 |
10:35 |
10:34 |
7:46 |
142 |
170 |
3,498 |
|
| Night Sleep Time: 3.75 | Nap Time: 0.00 | Total Sleep Time: 3.75 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.53 | 0.00 | 0.00 | 0.00 | 0.00 | 4.53 |
| 4.5 miles @ 9:01 /mi pace. North solo on Murdock Canal. Ran the first 3 miles at 9 min pace then picked it up to 8:30 /mi before cooling down.
Distance
4.53 mi Distance
Calories
559 C Calories
Heart Rate
150 bpm Avg HR
167 bpm Max HR
Timing
40:49 Time
40:30 Moving Time
40:49 Elapsed Time
9:01 min/mi Avg Pace
8:57 min/mi Avg Moving Pace
8:04 min/mi Best Pace
Elevation
76 ft Elev Gain
54 ft Elev Loss
4,846 ft Min Elev
4,880 ft Max Elev
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.30 | 0.00 | 2.00 | 0.00 | 0.00 | 5.30 |
| 5.3 mles @ 8:58 / mi pace. Solo on Murdock Canal Lindon Loop. Trying to run a faster average with a few tempo miles into most runs. Mile 2 was 8:16 and mile was 8:07. Felt pretty good. HR was in line at 154 bpm average. Not sure why the elevation record was awol on my Garmin - oh well.
Distance
5.30 mi Distance
Calories
675 C Calories
Heart Rate
154 bpm Avg HR
170 bpm Max HR
Timing
Time 47:16
Moving Time 52:12
Elapsed Time 8:58 min/mi
Avg Pace 8:55 min/mi
7:32 min/mi Best Pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went cycling for 55 min. (approx. 6 miles of running equivalent) 30 min was at easy pace and last 20 min was near threshold pace. First 30 min had HR under 120 bpm and last 25 min. averaged about 165bpm
Distance
15.04 mi Distance
Calories
770 C Calories
Timing
53:00 Time
53:00 Moving Time
53:00 Elapsed Time
17.0 mph Avg Speed
17.0 mph Avg Moving Speed
19.0 mph Max Speed
Elevation
77 ft Elev Gain
59 ft Elev Loss
4,830 ft Min Elev
4,875 ft Max Elev
Temperature
60.0 °F Avg Temp
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.60 | 0.00 | 4.00 | 0.00 | 0.00 | 5.60 |
| 5.6 miles @ 8:26 overall pace. Murdock Canal out n back solo. Temps were in low 40s even at 8am. First mile was at 8:39, then 8:03:7:57, 7:57 before cooling down at 9ish pace. Felt good the whole time. Was trying out new shoes that I was kinda planning on returning. I decided I like them well enough since the price was so good and they felt fine today. At least they look good.
Distance
5.60 mi Distance
Calories
709 C Calories
Heart Rate
160 bpm Avg HR
176 bpm Max HR
Timing
47:15 Time
46:58 Moving Time
47:15 Elapsed Time
8:26 min/mi Avg Pace
8:23 min/mi Avg Moving Pace
6:21 min/mi Best Pace
Elevation
83 ft Elev Gain
86 ft Elev Loss
4,824 ft Min Elev
4,881 ft Max Elev
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.44 | 0.00 | 0.00 | 0.00 | 2.00 | 5.44 |
| 5.44 miles @ 9:25 / mi pace. Murdock Canal to 2000 N to Timp HS solo. Felt tired adn a bit slow. Pace was not bad considering the hills.
Distance
5.44 mi Distance
Calories
667 C Calories
Heart Rate
145 bpm Avg HR
168 bpm Max HR
Timing
51:13 Time
50:56 Moving Time
53:02 Elapsed Time
9:25 min/mi Avg Pace
9:22 min/mi Avg Moving Pace
2:11 min/mi Best Pace
Elevation
412 ft Elev Gain
417 ft Elev Loss
4,807 ft Min Elev
5,140 ft Max Elev
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Went cycling for 50 min. (approx. 6 miles of running equivalent) Pushed the pace the entire route. HR under averaged 140s bpm climbing to high 150s bpm for last half.
Distance
15.05 mi Distance
Calories
629 C Calories
Heart Rate
143 bpm Avg HR
158 bpm Max HR
Timing
49:50 Time
49:17 Moving Time
51:29 Elapsed Time
18.1 mph Avg Speed
18.3 mph Avg Moving Speed
30.1 mph Max Speed
Elevation
132 ft Elev Gain
137 ft Elev Loss
4,830 ft Min Elev
4,892 ft Max Elev
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.12 | 0.00 | 4.00 | 0.00 | 0.00 | 8.12 |
| 8.12 miles @ 8:50 / mi pace. Up Provo Canyon with Paul and Wayne. Great temps, great company. Saw Mark Widmer and his brother Brian at the mouth of the canyon. Great to be running with people again. Have had a couple of weeks of mostly solo runs,
Pushed a few miles (miles 5,6 & 8) at sub 8:00/mi pace. Felt good. Paul nor Wayne wanted to run at the 8:00/mi pace with me. HR commensurate with effort. Decided that if Im going to start racing faster, I have to start training faster. At least a couple miles of each run (other than recovery runs) should be fast. Unfortunately the elevation was off again on my Garmin - oh well.
Distance
8.12 mi Distance
Calories
1,058 C Calories
Heart Rate
158 bpm Avg HR
178 bpm Max HR
Timing
1:11:39 Time
1:11:03 Moving Time
1:13:01 Elapsed Time
8:50 min/mi Avg Pace
8:45 min/mi Avg Moving Pace
6:01 min/mi Best Pace
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.20 | 0.00 | 4.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 8:10/mi pace. Murdock Canal north solo. Temps were cool and nice. Wore a long sleeve shirt for the first time this season and it felt good. Pushed the pace since I did not have much time. Dalliene and the kids came back last night and I slept in a bit and didn't get out till they were off to school.
Distance
4.01 mi Distance
Calories
509 C Calories
Heart Rate
156 bpm Avg HR
169 bpm Max HR
Timing
32:44 Time
32:28 Moving Time
32:44 Elapsed Time
8:10 min/mi Avg Pace
8:06 min/mi Avg Moving Pace
7:33 min/mi Best Pace
Elevation
51 ft Elev Gain
34 ft Elev Loss
4,845 ft Min Elev
4,879 ft Max Elev
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:36/mi pace. Murdock Canal to Will's Pit Stop and back solo. Feel better for having run but sure didnt want to get out this morning. Have had a couple of stressful busy days and needed a little extra sleep. Do not generally drink soad but had 2 DPs just to stay alert and energized, Since Paul is not running for a few days, I went a little later at 8:15am. Temps were cold (43 degrees) but good - wind was strong coming out of the canyon. Had a light tailwind on return trip. Elevation not working on Garmin again - that's kind of weird.
Distance
5.01 mi Distance
Calories
592 C Calories
Heart Rate
151 bpm Avg HR
169 bpm Max HR
Timing
43:06 Time
42:46 Moving Time
43:06 Elapsed Time
8:36 min/mi Avg Pace
8:32 min/mi Avg Moving Pace
7:04 min/mi Best Pace
Temperature
43.0° and windy
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.62 | 1.00 | 1.00 | 0.00 | 0.00 | 8.62 |
| 8.6 miles @ 8:47/mi pace. Murdock Canal North with Wayne, Paul and Larry. First few miles were slow, then faster, then a couple of fast miles (8:19 adn 7:23) then cooldown at 9/mi pace. Good company and great run.
Distance
8.62 mi Distance
Calories
1,044 C Calories
Heart Rate
140 bpm Avg HR
177 bpm Max HR
Timing
1:24:22 Time
1:23:40 Moving Time
1:31:27 Elapsed Time
9:47 min/mi Avg Pace
9:42 min/mi Avg Moving Pace
3:03 min/mi Best Pace
Elevation
175 ft Elev Gain
177 ft Elev Loss
4,779 ft Min Elev
4,880 ft Max Elev
Temperature
43 degrees
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.76 | 0.00 | 0.00 | 0.00 | 0.00 | 5.76 |
| 5.76 miles @ 9:17/mi pace. North on Canal Trail with Paul. We were both tired today though I think Paul was especially tired from lack of sleep. I only got 4 hours last night which was not enough. Temps were nice and we had a full moon to run by. Next week will be the end of DST but it wont really change anything with the dark/light of our runs.
Distance
5.76 mi Distance
Calories
685 C Calories
Heart Rate
144 bpm Avg HR
165 bpm Max HR
Timing
53:29 Time
53:05 Moving Time
56:06 Elapsed Time
9:17 min/mi Avg Pace
9:13 min/mi Avg Moving Pace
4:53 min/mi Best Pace
Elevation
153 ft Elev Gain
154 ft Elev Loss
4,797 ft Min Elev
4,882 ft Max Elev
Temp
39.0° and clear
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:53/mi pace. Murdock to Lindon loop with Paul. Had some fast and slow miles - 8:06/mi to 9:12/mi. I guess it's good that 9 minute miles are feeling slow these days. Temps were cool at 34 degrees.
Distance
5.25 mi Distance
Calories
614 C Calories
Heart Rate
146 bpm Avg HR
165 bpm Max HR
Timing
46:36 Time
46:23 Moving Time
52:41 Elapsed Time
8:53 min/mi Avg Pace
8:50 min/mi Avg Moving Pace
3:54 min/mi Best Pace
Elevation
166 ft Elev Gain
196 ft Elev Loss
4,741 ft Min Elev
4,886 ft Max Elev
Temps
34.0° and slightly windy
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:27/mi pace. Solo to 800 North and back. Got some much needed sleep this morning and went on an evening run before dinner. Didn't have time for more than 4 miles but it was certainly better than nothing.
Distance
4.01 mi Distance
Calories
480 C Calories
Heart Rate
154 bpm Avg HR
165 bpm Max HR
Timing
33:51 Time
33:35 Moving Time
34:19 Elapsed Time
8:27 min/mi Avg Pace
8:22 min/mi Avg Moving Pace
5:08 min/mi Best Pace
Elevation
56 ft Elev Gain
82 ft Elev Loss
4,816 ft Min Elev
4,863 ft Max Elev
Temp
45.0° and light rain
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:41/mi pace. Murdock Trail north with Paul starting out with Larry and Jo. Great temps and great company. Got in 25 miles for the week. First couple miles were at 13/mi then 11/mi then finished out at 9ish pace dropping to 8:30 for the last mile.
Distance
10.00 mi Distance
Calories
1,212 C Calories
Heart Rate
141 bpm Avg HR
170 bpm Max HR
Timing
1:36:55 Time
1:36:20 Moving Time
1:39:37 Elapsed Time
9:41 min/mi Avg Pace
9:38 min/mi Avg Moving Pace
5:27 min/mi Best Pace
Elevation
163 ft Elev Gain
168 ft Elev Loss
4,780 ft Min Elev
4,880 ft Max Elev
Temp
43.0° and cloudy
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 50.07 | 4.00 | 54.20 | 0.00 | 2.00 | 110.27 |
|
| Night Sleep Time: 82.25 | Nap Time: 0.00 | Total Sleep Time: 82.25 | |
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