| Location: Columbus,OH, Member Since: Apr 29, 2007 Gender: Unknown Goal Type: Unknown Running Accomplishments: PR's Include:
5K - 15:26 (Northfield, MN 1998)
10K(CC) - 33:07 (Minneapolis, MN 1997)
10K Roads - 33:21 (SLC, UT 2006)
1/2 Marathon - 1:13:09 (Ogden, UT 2006)
Marathon - 2:41:30 (St. George, UT 2007) Short-Term Running Goals: Get in shape to run under 1:14 at the Columbus Distance Classic1/2 marathon on April 12. Long-Term Running Goals: Run sub-2:35 on a legit marathon course. Personal: I am an Assistant Athletics Director at The Ohio State University. Married to Nicolle. We have a son Lucas, who was born last summer and steals all of the attention from our black lab, Copa.
|
|
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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 92.60 | 0.00 | 0.00 | 2.10 | 0.00 | 0.00 | 0.00 | 94.70 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). Hamstring is less inflamed today, but still has some pain. Rehab again tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Off from running (injured). AM... Treatment at U of U. Went a little more conservative today, and did ultrasound, massage, good stretch, 2x30 leg curls with light weight (both legs) followed by electro stim and ice for the last 20:00. Felt pretty good walking out of the training room--we'll see how the hammy responds throughout the day. PM...
Lift @ club.
Bench Press 2x8 (95#)
Shoulder Press (dumbbell) 2x10 (20#)
Flys (dumbbell) 3x10 (15#)
Reverse Flys (dumbbell) 3x10 (8#)
Curls 3x10 ( 1 set 45# straight bar, 2 sets 50# straight bar)
Tricep Extension 3x10 (40# dumbbell)
Upright row 3x10 (45# straight bar)
Seated row 2x10 (90#)
Did 3 exercise ab circuit, 65 second per exercise w/15 seconds rest.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). AM... Treatment at U of U. The results of yesterday's treatment wer much better than Friday's so we worked a little harder today. Did ultrasound, massage, good
stretch, 1x40 then 2x30 leg curls with light weight (both legs), as well as 3x30 extensions on hip flexor machine. Followed by
electro stim and ice for the last 20:00 at 18. Starting to feel better, but still no running. Rather be cautious than jump back too soon and make matters worse.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running (injured). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM... 5 mile run (35:45, 7:09 pace). Back at it!!! Its been three weeks since I last ran and have been working hard at the rehab, strengthening my hamstrings and working on flexibility. This week will be very easy (so long as hamstring pain doesn't return) and the start of building toward regular training again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| AM... 5.8 mile run (39:43, 6:50 pace). Out the door early. Legs actually felt better than yesterday's run, with no hamstring pain. Still need to be conservative and keep the pace and miles low for this first week back, but its encouraging to run back to back days with no pain. Just need to keep at the flexibility and strength work. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| PM... [E] 6.8 mile run (48:37, 7:07 pace). Went out with Kyle after work and did Huntsman, Sugarhouse loop doing the long gradual hill all the way back. It was around 101-102 when we left, so it wasn't a very pleasant run (I know--its nothing for the St. George boys). Leg felt good the whole run, and got a good stretch with rope afterward. Overall the run felt pretty hard--probably a function of being out of shape, running uphill, and the heat. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM... [E] 5 mile run (35:12, 7:02 pace). Didn't really feel all that great. I know I'm not in good shape, but the heat yesterday really took a lot out of me. My hamstring still feels fine though, and if I can get through the week without pain I'll try to jump up in distance a bit this weekend. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| AM... [E] 7.2 mile run (49:50, 6:55 pace). 200W/Centerville/Orchard loop. The loop has some rolling hills after the first 3 miles, so this was a good test to see how my hamstring would feel. No problems, so the strength exercises, rehab and extra stretching must be doing the trick. Stretch after, both static stretches and rope stretch. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| AM... [E-M] 7.3 mile run (48:50, 6:41 pace). W Btfl/Jessie's Meadow/800W loop. Wanted to push pace a little harder than I have been since returning to running, but not kill myself. It was about 85 when I got out the door, so considering the pace and the heat, this run was a pretty good effort. Still no hamstring pain, but I'm being careful to stretch a lot. Also did 1x40 and 1x20 ball squats--body weight only. Good first week back to running, and with 12 weeks until St. George I may be able to throw enough together to run somewhat decent. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM... [E] 5 mile run (34:30, 6:54 pace). "Normal" 5 mile loop. Tried to keep pace easy and steady. Legs were a little sore from the ball squats yesterday, but I felt better as the run progressed. All in all, I'm pleased to have a 37 mile week without any injury--for this week I'll shoot to up the mileage into the 40-45 range and have one run of at least 10 miles. I'll continue to keep the pace easy to medium through this week, and launch into workouts the week after. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running. PM... 3x30 ball squats (body weight only) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
AM... [E-Med] 10 mile run (66:58, 6:41 pace). Jessie's Meadow/1500S/Orchard loop. This run is the most comfortable I've felt in about 2 months. The pace was quicker, but most of the run is slightly downhill or flat. HR was much more under control than it has been in the past week, so I'm hopefully gaining back some conditioning--the overcast skies were helpful as well I'm sure. Good stretch after--both regular and with rope. The day off from work also gave me some time to revise my St. George training plan based on my injury. I'm not going to get in the training I wanted to, but starting from 12 weeks out, I should be OK in the big scheme of things. Who is looking to run around mid-2:30's at St. George? We should get a group to work together!
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| AM... [E] 8.2 mile run (57:35, 7:01 pace). Centerville/Orchard/Viewmont loop. Run got progressively faster, with the first couple of miles being very slow (mid 7:00's). Didn't want the pace to get too fast as this was an easy day, so just tried to stay on a pace that felt easy, and the HR monitor also indicated was easy. Regular stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM... [E-Med] 7 mile run (46:33, 6:39 pace). GREAT run. Probably the best I've felt since the Boston Marathon. Ran the "Normal" BHS/Davis loop. Pretty decent uphill to Davis Blvd that I just tried to stay comfortable and not push to hard. Opened up a little bit on the downhill since I was feeling so good. Don't know what it was, but a great run today. Rope stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scheduled day off from running. Tomorrow will be my first "long run" since the injury--a whopping 12 miler. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM... [E-Med.] 12.4 mile "long run" (81:57, 6:41 pace). Farmington-Lagoon Out/Back course. This was really my first "long run" back, even though it wasn't that far. Temperature wasn't too bad to start--a little warm at the end. Pace stayed fairly event, was out in 41:15 and back in 40:42. Course is rolling hills in the middle, with the first and last 3 miles fairly flat. Felt pretty good overall, but could tell I haven't done anything over 10 in a while. Regular stretch after. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM... [E] 7 mile run (49:33, 7:04 pace). Parrish Lane/W Btfl Lake loop. I won't be able to do this loop much longer--the Legacy Highway construction is crossing over at several points so I'll lose it soon. Tried to stay nice and easy after yesterday's long run at a fairly decent clip. Felt pretty drained overall. Regular stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 2.10 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM... [Q] 8 miles total (51:46, 6:28 pace). First workout since injury--definitely could tell its been a while and didn't have much zip at all. Had planned on doing either 5x1000 or 5x800, however my body felt. Ended up doing 1x1000 (600m recovery jog ~3 mine), 3x800 (400m recovery jog ~2 min)--a little shorter than I would have liked, but at least its a starting point. I warmed up with [E] 2.1 miles, then did 800m of speed builds. Then went as follows... #1 - 1000m (3:16) #2 - 800m (2:38) #3 - 800m (2:39) #4 - 800m (2:38) I could have maybe handled one more 800 at this pace, but I was pretty tired at the end of this workout. I'm sure its a combo of being out of shape and running no true workouts since around the end of May/beginning of June. All in all, I'll take it as a starting point. The workout later this week will be close to [T] pace than this workout. Regular stretch after.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off from running. My wife and I had our first child today--a 8lb 10oz boy named Lucas. Definitely a good reason for a day off! | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 92.60 | 0.00 | 0.00 | 2.10 | 0.00 | 0.00 | 0.00 | 94.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|