| Location: Salt Lake City,UT,USA Member Since: Jun 23, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon
St. Louis Marathon (2008) - 3:46:23
St. George Marathon (2009) - 3:30:16
St. George Marathon (2011) - 3:23:52
DesNews Marathon (2012) - 3:29:03
St. George Marathon (2012) - 3:03:43
St. George Marathon (2013) - 2:54:52
St. George Marathon (2014) - 2:51:48
Boston Marathon (2015) - 3:15:43
St. George Marathon (2016) - 2:57:36
Half Marathon
Utah Valley Half (2012) - 1:28:45
St. George Half (2013) - 1:25:45
Hurricane Half (2013) - 1:28:56
Timpanogos Half (2013) - 1:23:22
Utah Valley Half (2014) - 1:23:07
DesNews Half (2014) - 1:23:28 Short-Term Running Goals: 2:45 marathon 1:20 half marathon Personal: Married, 3 boys. Work as an anesthesiologist. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 103.35 | 42.95 | 0.00 | 0.00 | 0.00 | 146.30 |
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| Blue Nike Lunaracer Miles: 42.00 | Orange Nike Flyknit Trainer Miles: 60.00 | Blue Nike Flyknit One+ Miles: 42.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Holladay, 1 mile at MP (6:43). Average pace of 7:40 |
| Blue Nike Lunaracer Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.75 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 3 - 0.25 mile pick ups at MP, 7:48 pace for the run.
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| Orange Nike Flyknit Trainer Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off, headed down to St. George
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| 2.1 easy miles, 3 short pick ups.....ready to roll tomorrow |
| Blue Nike Flyknit One+ Miles: 2.10 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:54:52, Place overall: 122, Place in age division: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| Going into to the race my goal was to run sub 3:00. I ran 3:03 last year and wanted to improve on that. I felt my training was improved from last year coming into the race, but you never know come race day. I thought if I ran a great race, I could maybe get down into the low 2:50's. So, overall I am very happy with the race. Conditions were good for a fast day. Got up to the start about 6:00 am, hit the bathroom and got ready to go. Miles 1-7 - I felt good through these miles. Had to force myself to slow down a couple of times so that I kept these miles nice and relaxed making sure I didn't take it out too hard early. Hit Veyo Hill with an average pace of 6:30. This was just about where I wanted to be at this point, maybe a little quicker than I thought. Miles 8-13 - Felt decent going up Veyo and the gradual incline miles. Still tried to keep it nice and easy through these miles, not pushing myself too much to feel good for the back half of the marathon. Hit the halfway point in 1:28:04, average pace of 6:43. Once again, I was hoping to be at an average pace here between 6:40 - 6:45, so feeling pretty good at this point. Miles 14-20 - Had some good downhill miles here and made up a little time through these miles. Got down to an average pace of 6:40. Was hoping to make up more time through these miles, but just didn't have it too push it much more. Felt like I would crash later in the race if I pushed it to hard. Miles 21- 26.2 - Continued to maintain about a 6:40 pace through these miles. Started to really feel it between miles 23 and 24. Just keep going and managed to run the last to miles in 6:40's. Finished in 2:54:52 with 6:40 average. Like I said, overall very happy to run sub 2:55. Would have liked to finish a little stronger, but no complaints. Ran second half in 1:26:48, so happy with a negative split. PR by a little over 8 minutes. Congrats to Fritz, Josh E and everyone else from the blog on their great races. 1- 6:42 2- 6:57 3- 6:30 4- 6:21 5- 6:34 6- 6:15 7- 6:17 8- 7:12 9- 7:01 10- 6:54 11- 7:05 12- 6:43 13- 6:42 14- 6:34 15- 6:27 16- 6:37 17- 6:23 18- 6:27 19- 6:52 20- 6:38 21- 6:28 22- 6:38 23- 6:40 24- 6:37 25- 6:44 26- 6:47 0.2- 1:33 (6:24 pace) |
| Blue Nike Flyknit One+ Miles: 26.20 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes stationary bike followed by the hot tub. Legs fairly sore today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 30 minutes easy on the elliptical. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minutes on stationary bike
350 m swimming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles around Holladay. First run since SGM. Felt more tired and sluggish than I thought I would have. Averaged pace of 8:09
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| Orange Nike Flyknit Trainer Miles: 8.00 |
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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 |
| 6 miles around Holladay, 7:30 pace. Felt better than last run, but still taking it easy. Strength training after, an area I need to improve.
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| Blue Nike Lunaracer Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay, 7:25 pace
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| Blue Nike Lunaracer Miles: 8.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 5.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill workout:
3 miles @ 7:30
3 miles @ 6:00
2 miles @ 7:30
Finished with some strength training.
Actually felt pretty good during the 3 miles @ 6:00. Think I am going work on improving my speed this winter.
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| Orange Nike Flyknit Trainer Miles: 8.00 |
| | Comments(2) |
| | 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 |
| 6 miles, Holladay loop, 7:42 pace
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| Blue Nike Lunaracer Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, ran on the wood chips at liberty park, 7:38 pace
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| Orange Nike Flyknit Trainer Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around Holladay. Did 3 pickups of 0.5 miles (2:52, 2:35, 2:33). Average pace of 7:19.
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| Blue Nike Lunaracer Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles with James, Scott and Tyler. During the run did 6 quarter mile repeats (1:25, 1:23, 1:21, 1:12, 1:10, 1:09). Good workout and fun to run with group.
Short strength training once I got home
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| Blue Nike Lunaracer Miles: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got home from work later than I thought, so didn't have time for run. Ended up doing 50 minutes on bike trainer at home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles total around Holladay. 2 mile warm-up. Then did 4 mile tempo run, with a brief stop at mile 2 for a red light. Splits were 6:04, 6:03, 6:04, 5:57. Pretty consistent so I was happy. Overall pace of 6:35.
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| Orange Nike Flyknit Trainer Miles: 6.00 |
| | Comments(2) |
| | 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 |
| 6 easy miles around Holladay, 7:41 pace. Strength training afterwards.
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| Orange Nike Flyknit Trainer Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles easy around Holladay, 7:43 average pace. Ran with James, Tyler and Scott. Enjoyable run that went by quickly, other than the early start time which I blame James for. |
| Blue Nike Flyknit One+ Miles: 14.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles total-
2 mile warm-up at 7:30 pace
Then did 4 half-mile intervals in 2:30 or 5:00 pace with a half-mile in between at 7:30 pace.
Finished with 2 mile cool down at 7:30 pace
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| Orange Nike Flyknit Trainer Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles, 7:30 pace
Strength training afterwards
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| Orange Nike Flyknit Trainer Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 103.35 | 42.95 | 0.00 | 0.00 | 0.00 | 146.30 |
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| Blue Nike Lunaracer Miles: 42.00 | Orange Nike Flyknit Trainer Miles: 60.00 | Blue Nike Flyknit One+ Miles: 42.30 |
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