| Location: Provo,UT,usa Member Since: Feb 14, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: I starting running in high school. In cross-country I did a 16:57 5k, 4:30 mile and 1:57 800. I did a year of school and Delaware State University before transfering to BYU. I walked onto the BYU track team as an 800m runner. I lowered my 800 PR to 1:53.7 my first year. I also did a 15:47 5k. In the next year I set my indoor record at 1:55 but did not compete in the spring due to injuries. After getting married and working I did not complete my last year of collegiate track running. Short-Term Running Goals: -Increase weekly mileage to 70 mpw. -Run 4:05 mile/ 1:49 800
Personal: I have been married for almost 3 years. We are expecting our first child in July. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.71 | 0.00 | 3.14 | 3.00 | 190.85 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| AM: Jogged the race course with Andrew. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 12.4 miles. 6 am/ 6.4 pm. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles. Met Andrew at the track to do some race pace 800 to loosen the legs out and set some pacing for Monday. | | Add Comment |
| | Race: |
Freedom Run (3.14 Miles) 00:18:01, Place overall: 17, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.14 | 0.00 | 10.14 |
|
AM: Did the freedom run with Andrew in 18:01. Giving that this was .05 miles longer then a 5k, I am giving myself a 5k time of 17:50. Andrew and I went out in 5:35 and held that fairly steady. I had a feeling I was going too easy at 1.5 because I no heavy breathing and my legs felt really fresh. After mile 1 I slowly picked off the 20 or so people that went out way too fast. I went through mile 2 in 11:20, but I think the marker was in the wrong spot. So I did mile 2 in about 5:45. The last mile is slightly up hill at 900 east. I caught a group of 5 runners and hung with them for a bit but they died off. I knew I did not want to put in the pain to catch the next group that was about 20 sec ahead so I just stayed comfortable. After turning onto 820 north I picked it up a bit and passed one more person before the finish. I had a really slow kick and am quite ashamed because I crossed the finish line feeling great and could have done another 1.5 at that pace. I figure I will do a bit more interval work, 800's and such, and will give it another try in a few weeks. Andrew crossed the line in 18:22 and was even less tired than I was.
PM: 5 miles @ 7:15 pace. Felt really good. I do not even feel like I raced this morning, so I def know I did not race hard enough.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
AM:6 miles on the Provo River Trail. 7:20 pace. My legs felt great, especially considering I raced yesterday. No tightness in my calves or pain in my shins. PM: 5 miles @ 7:25 pace. I was only gonna do 4 but did an extra mile on the BYU track because I was feeling so good.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
|
AM: 8.5 miles in 1:01:00. Felt ok, but not totally fresh. I am gonna do a easy 4 tonight. Tomorrow I am gonna do some repeat 400s. I am thinking 8 of them @ 68-70 pace. Andrew and I are gonna do a 1 mile time trial next week and I should go just under 4:40. That might sound found with no real speed work, but I am naturally fast from the 400-1600. I can usually run a sub 5min mile with no training. I plan to run 62-65 miles this week and hold that for the next 4 weeks while my body keeps adapting to the increase mileage and stress.
PM: 4 miles. Did the BYU loop. Estimated pace of 7:35-40...did not wear a watch.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 4 miles @ 7:25 pace. PM: Did 5 miles with Andrew in 36:23, which is 7:18 pace I think. Felt really nice.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.36 | 0.00 | 0.00 | 0.00 | 10.36 |
|
AM: 6 miles @ 7:21 pace. Did them on the PRT. Felt nice, kinda warm though. Gonna do 4 tonight for a total of 10. Tomorrow I am meeting Andrew at the BYU track at 8am to do 8x400m with 90 sec rest between. Gonna do them between 68-70 sec. Next Sat we are gonna do our 1 mile race. PM: 4.36 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
|
AM: Met Andrew at the BYU track and did 4 miles total. 1 mile warm, 1 mile cool and 8x400m. The 400m had 2 min rest inbetween and the splits were 70.01, 69.75, 70.12, 68.89, 67.82, 65.02, 63.25. No too shabby. Next saturday we are doing a 1 mile time trial and we both are planning on sub 4:40. I am gonna 6 miles tonight for a total of 10 today and 63 for the week.
PM: 6 miles on the PRT @7:25 pace. Legs felt really heavy from the workout this morning.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 6 PM 6
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 5 miles. PM: 5 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. Felt really good. 7:20 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 5 miles. PM: 5 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
|
AM: Did the 1 mile time-trial with Andrew. Our baby was born on Monday and every night has been restless, so I was a bit worried about running being so tired and sore. I planned on going out in 2:25 for 800 and just see what happened. I ended up going 4:45 with even splits. I think with a week speed work to get used to the pace I can fairly easily go 4:40. Andrew went 4:37, which was a big surprise. In 2 weeks we are doing a decathlon at the BYU track. Anyone that wants to come should message me. All are welcome and it should be a lot of fun.
PM: 8 miles @ 7:40 pace. I am a bit sore from the mile today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: 5 PM: 5
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles @ 7:30 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
|
AM: 4 miles
PM: Did 6.2 miles tonight. I have been doing my morning runs around 10 and 11 am, so it is nice to run at night when it is cool. I started some medication a few days ago which has made me feel a bit dizzy all the time and if def is not marking the runs fun.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM: Did 5 am miles. I was gonna do 1 mile on the track but the BYU track camp was there so I ran on the grass around the track. They were doing some 1500m time trials so I stopped and watched some of the heats. I cant wait for January to get here so I can start racing. I am thinking I will start with the mile indoors. By September I should be around 4:35 mile pace with very little speed of threshold work. I then will have 4 months to increase my mileage to 70 a week and convert 10% of my mileage to speed work, meaning lots of repeat 400s, 800s, 1000s and 1600s. By January I should be around 4:20 pace, which I feel is a good starting point for the season @ altitude.
PM: 5 miles on the PRT.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 4 miles at 11:40 am. It was hot, enough said. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.71 | 0.00 | 3.14 | 3.00 | 190.85 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|