| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 106.20 | 29.00 | 0.00 | 0.00 | 32.70 | 167.90 |
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| Bike Miles: 236.50 | Rowing Machine Miles: 17.30 | Altra Olympus Miles: 16.50 | Stairmaster Miles: 18.40 | Saucony Breakthru Miles: 12.00 | Salomon SpeedCross III Miles: 23.50 | La Sportiva Vertical K Miles: 7.00 | New Balance MR1400 Miles: 20.00 | New Balance 890 Miles: 15.00 |
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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 |
| Rode up Big Cottonwood and totaled 51 miles in just under 3 hours. Headwind was brutal coming down and one of my contacts fell out. Boo. The MarketStar guy dropped me on the way down because his calves are bigger than mine. Perfect weather for a ride.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| 5k on the rowing maching. FUN!
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| Rowing Machine Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles around Sugarhouse. I took a detour so I could run UNDER 1300th east on the new path. It will change your world.
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| Altra Olympus Miles: 10.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| intervals on the stairmaster (3,3,6,7,6) with a minute in between each
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Millcreek/Sugarhouse run.
| | 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 |
| stretching and strength work at the gym
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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 |
| Raced the Porcupine Hill Climb up BCC. Since I am not a licensed rider I had to ride with the "citizens" who all started 30 mins before the CAT riders. Three of us went of the front from the beginning and black shirt young guy and I dropped the other guy as we went Storm Mountain. From there black shirt young guy and I traded off the lead every couple of miles. As we approached Silver Fork restaurant I decided to take the lead and put in a few hard surges. Unfortunately black shirt young guy countered all of them and held tight to my wheel. He stayed on my wheel right up to the Guardsman turnoff then sprinted up the hill and gapped me by about 10 seconds. From there it was only .5 miles to the finish and I didn't have the legs to counter. He ended up just under 1:12 and I finished in about 1:12:25. In hindsight I probably should have let him pull some of those last few miles. What make cycling different than running is times really don't mean anything. Wind conditions and race tactics can completey change from year to year so all you can really do is compare your time to the other racers on that day. For example, last weekend I did this same ride by myself slightly faster only because there was a much stronger headwind today.
After finishing I road most of the way up Guardsman then decided that was enough climbing for the day. Road down the canyon with lots of riders then hung out for the awards. Since I won the 30-39 age group I oddly ended up with the same awards as the CAT category winners, i.e. a Porcupine Growler, Jersey and a $20 gift card. I did finish second but my time pales in comparison to the CAT riders. The winner finished in 1:01. I probably could have been a couple of minutes faster riding with a larger group, a larger rear cassette and a $2,000 wheel set but I am still way off. If anyone wants a good beat down/humbling experience, jump in a bike race. All in all, I still had a fun time and it was definitely a good workout.
Total ride was 56.5 miles in 3:16 with about 6,000 ft. of climbing.
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with Adam H. to the top of Grandeur from the Millcreek side then continued down Pipeline for a few more miles. My legs felt pretty beat. Totaled 12 very slow miles then soaked in the cold creek.
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| Saucony Breakthru Miles: 12.00 |
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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 | 3.50 | 3.50 |
| 5k of Rowing and stairmaster at the gym.
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| Stairmaster Miles: 3.40 | Rowing Machine Miles: 3.10 |
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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 |
| Got on the road at 5:20 to meet a friend for a ride up Big Mountain. Only regret is I didn't have a camera to catch the sunrise at the top. Nice morning for a ride.
Ride time 2:24, about 43 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Semi typical sugarhouse/millcreek route.
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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 | 3.10 | 3.10 |
| 5k on rowing machine in just under 24 minutes. My legs were dead from bootcamp on Wednesday.
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| Bike Miles: 5.00 | Rowing Machine Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tempoish run from my house, through Tanner Park, up the road by Canyon Rim elementary and back. ~1,000 up. Averaged just over 6 min pace for the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 3.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran with Adam from Red Butte, up Wire and back on the BST. I climbed to the top of the lookout tower and got scared. That climb is a grind.
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| Salomon SpeedCross III Miles: 10.00 |
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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 |
| Bike ride up Millcreek Canyon. The weather is so nice my toes got cold on the way down.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Possibly one of the worst ideas I have had in awhile. Attempted running up Mt. Wire pretty fast but half way up I strained my right lower calf. Probably a result of not wanting to strain my left achilles :) Hobbled the rest of the way up and now I have my leg in an ice bucket at work. Hope it heels before Saturday.
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| La Sportiva Vertical K Miles: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Salomon SpeedCross III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I HATE missing races especially when it's a race that has been on my schedule all year. Stupidly I strained my calf running Mt. Wire last Tuesday so I wasn't able to run the Steeplechase today, one of my all time favorite races. I didn't decide not to run it until noon yesterday. If I ran it I am sure I would have forced myself to finish and in doing so I likely wouldn't have finished well and I would have further injured my calf. Common sense? Maybe but I am still not fully convinced I made the right decision. |
| Salomon SpeedCross III Miles: 9.00 |
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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 |
| Road up Emigration and Big Mountain. New wheels are speedy. 40 miles and 3,500 ft. | |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| 5k on the rowing machine in just under 23 minutes.
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| Rowing Machine Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Some version of the Millcreek route.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| short run around highland park
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| Altra Olympus Miles: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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| Stairmaster Miles: 3.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.70 | 18.00 | 0.00 | 0.00 | 0.00 | 34.70 |
| RAGNAR!
Ran my first Ragnar (Ultra version) with the Wasatch Running Center team. I am glad I got to see the whole production with my own eyes because it was everything I thought it would be and then some. ~12,000 runners, 2,000 cars, thousands of cones, water cups, volunteers, sleeping bags, honey buckets, snack food, headphones, costumes, etc. You name, it's there.
I was runner 6 in van 2 with Brett Hales and Steve Shepherd so I ran legs 11/12, 23/24, 35/36. Some of it was fun, some of it really sucked and some of it was just plain ridiculous.
Leg 1 (11/12) 9.3 miles, 2,116 up, 670 down, 1:02:27, 6:36 pace, ran up to Snowbasin then did a two mile loop on the trail. Felt good and pushed the effort because I figured this was my hardest leg. Oh was I wrong. This leg started at 7 PM on Friday but I figure it would be easier to write one report.
Hung out at Snowbasin for a bit then tried sleeping in the car at East Canyon. No success.
Leg 2 (23/24) 12 miles, 1,073 up, 424 down, ~1:18:00, ~6:30, watch didn't work for awhile. Major stomach and equipment malfunctions and starting at 3 AM with zero sleep didn't help. This leg wasn't much fun.
Laid on the grass in Heber and might have slept 30 minutes. Multiple visits to the Honey Bucket.
Leg 3.1 (35) 10 miles, 448 up, 2,636 down! Surprisingly went better than expected and fortunately I held off the BYU guy (granted he started 4.5 mins behind me). Felt decent until around mile 9 when it flattened out. Just under one hour (5:56 pace).
This was the undoing
Leg 3.2 (36) 3.8 (book said 2.8!). Especially didn't need that extra mile and taking a wrong turn at the end. 472 up, 475 down, ~33 mins (8:14 average). After coming through the shoot at the high school the course goes up a single track to the top of Park City Hill then goes down the back on a very windy and rocky single track. Quads were pretty shot at the end.
Total 34.7 miles, 4,109 up, 4,205 down
"What doesn't kill you only makes you stronger." For this experience I am holding to that mantra.
Team MVP was Steve Shepherd. He ran a 19 mile leg starting at 1AM then had to end with the 8.3 mile leg (33/34) with 3,200 ft of climbing. He didn't blink on the climb and ran the 19 miles at around a 6:30 pace. Wasatch Running was also very gracious covering the entry fees, some of the snacks and cool singlets/jacket/calf sleeves/arm warmers.
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| New Balance MR1400 Miles: 20.00 | New Balance 890 Miles: 15.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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| Bike Miles: 10.00 | Rowing Machine Miles: 1.00 |
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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 | 5.00 | 5.00 |
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| Stairmaster Miles: 2.00 | Rowing Machine Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 106.20 | 29.00 | 0.00 | 0.00 | 32.70 | 167.90 |
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| Bike Miles: 236.50 | Rowing Machine Miles: 17.30 | Altra Olympus Miles: 16.50 | Stairmaster Miles: 18.40 | Saucony Breakthru Miles: 12.00 | Salomon SpeedCross III Miles: 23.50 | La Sportiva Vertical K Miles: 7.00 | New Balance MR1400 Miles: 20.00 | New Balance 890 Miles: 15.00 |
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