| 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.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 43.40 | 0.00 | 3.00 | 3.50 | 0.00 | 0.00 | 0.00 | 49.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM... [E] 5 mile run (32:41). Pace was fairly quick--had to pick up Kate at airport. Felt pretty good--plan on another run in afternoon. PM... [E] 6.1 mile run (39:49). Pace a little quicker than I wanted, but didn't feel terrible. Legs a little tired toward the end of run. Go very easy tomorrow. Stretch after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
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OK All... since I'm running on the Marathon GIS team for the Wasatch Back relay I figured I better join the group and get my training log on Sasha's website. Plus, it'll be a good motivational tool to stay sharp. I took an entire week off after Boston, and last week put in around 38 miles, so I'm starting to build back up where I need to be. This week is the beginning of throwing in some speed work again since I'm running the 1/2 at Ogden in a few weeks. I know I have the aerobic base from my Boston run--just need to tack a little speed on. Glad to be part of the group! Also--I run my training weeks Monday to Sunday--anyway to change that on our individual calendars?
AM... [E] 6.3 mile run (43:53). Concentrated on keeping pace VERY easy and comfortable. Stopped @ Viewmont and did 2x200 for some turnover (33-34). Light stretch after. PM... Push-up pyramid to 8 | | 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 |
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Off - Scheduled day off. PM... Did push-up pyramid to 9
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 13.10 |
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Since this is the first workout day since Boston, I wanted to do a little speed work but not completely blowout my legs. AM Run... [Q] 8.3 miles total (55:53). Warmed-up to Viewmont HS then 800m of speed builds (jog curve, stride the straightaway) prior to workout--total warm-up was around 2.65 miles. Decided on 5x800m with 200m recovery (~70 second slow jog). Workout went as follows... 800m #1 - 2:32 800m #2 - 2:35 800m #3 - 2:38 800m #4 - 2:37 800m #5 - 2:38 The first two intervals were quicker than they should have been--could have been because I had to deal with the Viewmont track team practicing at the same time. The effort really wasn't that difficult and I probably could have comfortably done three more 800's. Getting to 10 would have been doable, but tougher. Cooled down 800m @ Viewmont then same route home. Light Stretch after.
PM Run... [E] 4.8 mile run (31:36). Pace was a little quicker than I would have liked--probably should have worn a HR monitor to keep it easier. Legs were tired after run--go easy tomorrow. Stretch after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM Run... [E] 8.55 mile run (57:00). Well, so much for an easy recovery day. I ran the 8.3 mile Huntsman to City Creek loop with Kyle. We maintained a pretty steady pace until we turned back toward campus on 2d Avenue. We pushed the hills up 2d Ave--probably around 6:10 pace--definitely tough by the time we hit the U golf course, especially on the heels of a workout yesterday (even if it wasn't very long). Did 4 XC strides on soccer field after which tacks on about another .25--call it 8.5 for the day. Stretch. | | 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 for no good reason, other than I felt like it. The beauty of slowly building up after a marathon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.90 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.90 |
| AM... [Q] 10.9 miles (1:12:07). W/u to Viewmont HS plus 800m of speed builds. The weather was pretty decent during the warm-up and first set of 1200-400, but then started to get nasty in a hurry. Rain/sleet/snow mix for most of the workout and wind picked up to about 15-20mph on the backstretch. The workout was 4x(1200-400) w/200m recovery after 1200's and 600m recovery after 400's. Considering how crappy the weather was, I was very happy with the
workout and stayed right on my goal pace (5:20 pace for 1200's, 4:48
for 400's). Workout splits were as follows... 1200 #1 - 4:00 400 #1 - 72 1200 #2 - 4:01 400 #2 - 72 1200 #3 - 3:59 400 #3 - 72 1200 #4 - 4:00 400 #4 - 72 Legs could definitely feel effort on last couple 400's. Cooled down 800m at the track and then c/d back home. I was very pleased with the workout since I stayed right on the splits I wanted to hit--even more so because of the dreary conditions.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 43.40 | 0.00 | 3.00 | 3.50 | 0.00 | 0.00 | 0.00 | 49.90 |
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