| Location: UT,USA Member Since: May 29, 2008 Gender: Male Goal Type: Other Running Accomplishments: High School
- 5km - 17:19
- 5mi - 32:51 (Bryce Canyon Rim Run)
Current
- 5km - 19:35 (Painter's)
- 10km - 46:53 (2015 StG Shamrock)
Fun
- Frary Peak 6Mile - 57:42 (1900ft elevation gain in 3 miles) Short-Term Running Goals: Get back to where I can run without hamstring pain. Long-Term Running Goals: run a 4:30 mile
run a 10:00 2mile
run a 16:00 5K Personal: I run casually and I play ultimate, soccer, ice/roller-skate and bike for a change of pace and to keep the repetitive strain injuries away. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 73.04 | 36.74 | 109.78 |
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| Gel-Stratus 2.1 Miles: 23.40 | GT-2130 Miles: 16.43 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.50 | 5.00 |
| Ran Webb Hill with Pine View's Wasatch Back relay team.
one mile warm up to get there, one mile up (fast), back down halfway, then back up (fast), and then we took the two miles back in pretty easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.64 | 1.62 | 5.26 |
| 7:45 PM I did a mile warm up in the park, then headed out by the church and down the Virgin River trail up to the bridge and then up past the stake center and home, then I did a lap in the park as a cool down. I tried to keep myself at a pretty comfortable but fast pace the whole way, except for the hill up to the stake center where I felt like I was slowing, so I pushed harder. And did that mile a lot faster. Whatever... I really don't know how to pace myself, but hopefully it will come back as I get back in shape.
5.27 miles in 40 min. including warm-up and cool-down (7:35 ave.) 8:14 (one mile warm-up) 7:45 7:55 7:00 (I tried to push it up the hill on the way back...) 4:02 (.62 miles - 6:33 pace)
4:35 (.64 mi cool down - 7:37 pace)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.69 | 4.47 | 6.16 |
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7:11 AM
Ran with PV's WasatchBack team again. I started out way too fast. I really tried to hold back, but went too fast at the start and died at the end because of it. 6:48, 7:15, 7:02, 3:40 (.47 mi), rest and drink, 6:57, 7:24, 5:05 (.69 mi). 6.16 miles in 44:13
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.01 | 0.00 | 4.01 |
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9:34 PM I should have run this morning, but I was lazy and didn't... and I just did 4 miles at a comfortable pace since I'm working on pacing myself and want to run tomorrow morning and evening. It's exactly one mile out to the Vermillion trailhead, then another .59 to the end of the bridge by the highway overpass, where I turned north, and the two mile mark is almost exactly at the park by the next little bridge. Then I came back. I thought I did a pretty good job of keeping pace, but I haven't looked at the Garmin to see my splits yet... 7:27, 7:37, 7:22, 7:44. (plus .01 in 6 seconds... if you care.)
4.01 miles in 30:18 (DST13 - 4.01 = new shoes!!!)
So, I'm noticing a pattern here - I actually run faster up hills. The first mile has a slight incline, then the second has a large hill you go down and then come back up in the third mile, and the last mile of course is a slight decline. On my run on Saturday I did a similar thing, but I sped up a lot more on the hill then. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.48 | 5.00 | 8.48 |
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7:50 PM
Ran with PV's Wasatch Back guys again, but with an extra mile warm up and cool down running to and from the practice. We ran 5 one-mile repeats. There was probably somewhere between a half-mile and a mile of walking or mild jogging mixed in between the repeats, but they don't count for anything...
7:27 (mile warm-up) and 5:36 (.72 mile warm-up with team; 7:45 pace) 6:05, 6:02, 5:45, 5:45, 5:21 (the Garmin said that the last "mile" was actually only .92 or so, which put me around a 5:50 pace) 5:45 (.76 mile cool-down with team; 7:33 pace) and 7:26 (mile cool-down)
(DST13 - 12.49)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 7 PM ran 6 miles at about 7:30~7:45 pace (DST13 - 18.49) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.04 | 0.00 | 5.04 |
| 7:30 AM I was going to run 6 miles, but I've been feeling sick this weekend and decided to cut it back to 5. I did finally feel like I got warmed up, but never really felt good.
7:41, 7:53, 7:46, 7:25, 7:30 (DST13 - 23.53) |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Happy day-after-my-birthday to me!!! I broke my toe!!! (the little one on my right foot) I stubbed it on my car tire... yeah, pretty lame. So I'm thinking I might do a lot of swimming.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.40 | 0.00 | 2.40 |
| 7:42, 7:47, 2:57 (.4 @ 7:25 pace) (DST13 - 25.93) |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.04 | 0.00 | 5.04 |
| on the way out 7:38, 7:46, 4:07 (.52 @ 7:56 pace) coming back in 7:34, 7:26, 4:10 (.52 @ 8:03 pace)
(DST13 - 30.97)
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.93 | 0.00 | 4.93 |
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8:00 (warm-up), 7:27, 8:50 (I forgot to stop the clock when I got to the Rosenbuch Museum and stopped for water and did some pushups...), 7:49, 4:15 (.57 @ 7:27 pace), 3:04 (.36 @ 8:33 pace - cool down) (DST13 - 35.90) |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.63 | 0.00 | 9.63 |
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7AM (2.97 @7:20 pace) - 7:27, 7:31, 6:48 (.97 @ 7:01 pace) (DST13 - 38.87) 8:30PM (6.65 @ 7:41 pace) - 7:47, 7:25, 4:53 (.65 @ 7:31 pace), 8:00, 6:58, 7:46, 8:05 (DST13 - 45.52)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 3.00 | 4.50 |
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7:49, 7:34, 6:44, 6:45, plus .5~.75 of cool-down (DST13 - 50.02)
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.50 | 5.00 |
| My first run with the team since my beautiful ITBS! We did Webb Hill, which is a fun (grueling) run. Coach made me run with the girls which meant only going up one and a half times. He said I couldn't beat the first girl to the top. I had to give Andrew my Garmin so that the guys would have a watch with them so I don't know exact distances.
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| Gel-Stratus 2.1 Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.65 | 1.50 | 5.15 |
| Ran from the Fitness Center down to the Virgin trail and then turned back in at the stoplight by the Rosenbruch. The guys really went out fast, but slowed a lot as we went on. Coach thought maybe I should turn in at the school but I was feeling alright so I kept on. Around the 4th mile my toe that I broke this summer started burning, which was happening before my ITB problem so I jogged/walked in the last mile. 6:37, 7:15, 8:00, 8:10 and 10:40 mile splits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 2.00 | 3.50 |
| Justin and I ran 60 sec. intervals from the Riverside trailhead. Ended up being a mile out and a mile back. I should have thought to hit the lap button or just remembered the distances but it didn't occur to me until after. We did end the last repeat where we started though, which means that we traveled further in the intervals on the way back. (distance travelled in 4 min. running + 4 min. walking on the way out = distance travelled in 4 min. running + 3 min. walking back) Of course our walking speed would affect it too, but I think we were pretty consistent.
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| Gel-Stratus 2.1 Miles: 3.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Missed practice. (work/taking mom and dad to vegas/sick)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.04 | 0.00 | 3.04 |
| From the Fitness Center down to the Virgin River trail then turned back up at the new school on that road to make it a shorter run. I didn't eat much in the morning because I was so rushed, but it definitely hurt me on te run. 6:55, 7:36 and 7:23 mile splits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 4.00 | 5.50 |
| Mile repeats on the trail past the Rosenbruch to Bloomington. .75mi warm up and cool down. 4 miles. (Doing the girls' workout again. YAY!) I ran too fast and my knee tightened up a lot, so by the end I was basically jogging. I figure it's better than the alternative and I avoided getting to the point of pain.It's sooooo frustrating feeling like I have to baby my legs. .75 warm up 1 - 5:41 2 - 6:08 3 - 6:45 4 - 6:56 .75 cool down
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| Gel-Stratus 2.1 Miles: 5.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.74 | 0.00 | 4.74 |
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So we did Foremaster today. My knee felt kind of tense again, so I iced it after I finished with my stretches. The second "mile" included the Sunrise Tire hill. The reason it's not a full mile is that I bumped the lap button when I looked at my watch because coach asked me if we had made two miles yet. The rest of the guys went the long way around the south end, but with my knee feeling tight the last two days I took the girls' turn and headed down past the hospital.
1 mi = 7:27 1.92 mi = 14:55 (7:27 or 8:05/mi)
2.92 mi = 22:03 (7:08)
3.92 mi = 29:37 (7:33)
4.74 mi = 35:44 (6:07 or 7:32/mi)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.25 | 3.00 | 4.25 |
| 400m repeats on the track with 800m warm up and 1200m cool down. 1~4 - 1:25, 1:23, 1:21, 1:21 5~8 - 1:25, 1:23, 1:21, 1:20 9~12 - 1:23, 1:18, 1:21, 1:20 |
| Gel-Stratus 2.1 Miles: 4.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.50 | 3.50 |
| 5 x 800m repeats down on the Virgin River Trail 2:45, 2:43, 2:42, 2:52, 2:52
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.15 | 5.15 |
| Ran from the Fitness Center down past the Riverside Trailhead and turned in at the stoplight by Newby Buick (? - just short of the Rosenbruch). Had a fun time running into the wind -- 5.15 miles in 35:50.
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| Gel-Stratus 2.1 Miles: 5.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.50 | 3.50 |
| 8 x 60 sec. intervals. Other than knowing we did 1.5 miles between warm up and cool down, I'm just guessing on distances.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 73.04 | 36.74 | 109.78 |
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| Gel-Stratus 2.1 Miles: 23.40 | GT-2130 Miles: 16.43 |
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| Night Sleep Time: 51.00 | Nap Time: 0.00 | Total Sleep Time: 51.00 | |
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