| Member Since: Oct 23, 2009 Gender: Male Goal Type: Other Running Accomplishments: PR's:
5K 27:09 2010
8K 43:25 2002
10K 52:41 2006
Half Marathon 2:00:54 2010
Marathon 5:18 1998
Short-Term Running Goals:
Personal: Married with 2 Children. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 161.50 | 21.50 | 183.00 |
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| Night Sleep Time: 69.00 | Nap Time: 0.33 | Total Sleep Time: 69.33 | Weight: 200.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day of Rest. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 Min Rowing and 10 min on stationary bike at gym |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| At the gym on the Treadmill during my lunch hour. Quarter mile repeats. Increasing from 5.3 to last one at 6.2 at 1% incline. Recoveries at 5.0 and flat. Felt great! Running fast is a lot funner than running slow. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 200.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Cross train day. Rowing: 15 Min. 1 min repeats. 230 with 300 recovery. (Down to 218 for last couple of repeats) Cycling 15 min random at level 3. Watched the first game of the world series while cycling. Tha Yankees were getting beat 4-0 when I left. Boo!
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| Night Sleep Time: 7.00 | Nap Time: 0.33 | Total Sleep Time: 7.33 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| Nice tempo run around JD park at about 9am in the light rain. Felt really good during the fast part. Included the hill. Great way to start the day! |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Couldn't sleep last night, stressed about conference today. This nice early morning run did the trick, I feel great!! Ran from the police station, west 2nd, goucher, seventh day adventist church, columbus, fellows, hill, chemekata, church, old GH house and back to Bethel. I thought I was running at about 9 min pace but was barely under 10. Oh well it still felt great! Started to rain during my walk down. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Concept II Rower: 15 Min total. Intervals. 1 Min 215, 2 min recovery at 240 Stationary Bike: 15 Min Total Level 4 on random setting. Very pleasant workout on a beautiful sunny fall day. Probably could have gone at level 5 on the bike.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 1.50 | 5.00 |
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3 Miles of quarter mile repeats on TM at Aqt Center. Speed was 5.7 and then 6 for all the rest and at 1% incline. Recoveries were at 5 and flat. Mike, the County health director was in his usual place on the elliptical next to me. We chatted about the swine flu and their current efforts to get out the vaccine. We also complained about the felony assault that Florida Gator Mr Spikes committed against another player (eye gouging) and how he got off with a slap on the wrist by coach Urban Meyer (whom I used to respect). Ran 2 miles in the evening at about 930pm with my teenage son. First time we have run together in about 5 years. He has suddenly become fitness minded and wanted to run with me. We took about 5 one minute walk breaks, but he did a great job for his first run in so long. It was a beautiful mild evening with a full moon so bright that we were casting shadows. What a great way to end the day.
Running fast is funner than running slow!
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rest |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| 3 mile Tempo run starting at about 11:50 pm in the pouring rain. My road out and back to BkrCr. Didn't see a single car. Just me, the rain and a few startled deer. One of the greatest pleasures in life is to run in the pouring rain!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Planned on running 9 but miscalculated the length and ended up with 9.9 (then a 0.1 on my driveway) Ran at about 6pm in the pitch dark. Ghav all the way to almost the Pvine and back. Ate too much before and was pretty uncomfortable for the entire run. Had to tough it out and that just made me feel all the better psychologically at the end.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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30 min cross training at about 830 am. 15 on CII Rower had to use my own watch. 4 minutes moderate:1hard. !5 Minutes on Bike.Rrandom at level 5.
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| JD at about 10 am. ran up the hill and out and around the industrial park. Never felt comfortable the entire run. My legs felt heavy and my calves were sore. They improved as the run progressed but have been very sore ever since. Have had some kind of mild bug this week which has made me lay low on mileage and cross training. Saturday I will run 8 on the treadmill to give my legs a little more rest. Most runs feel great. Some don't. This one didn't.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Ran on the TM at the aqt center in the evening. Wanted to give my legs a break from the roads and have a bit of a step back week. The run felt great. I felt very strong throughout and feel great afterwards. Whatever bug I had is gone and I am ready to really hit it hard next week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 Min Cross Training. 15 on CII Rower, 20 on Bike, 10 on Eliptical. First time ever on eliptical. I love that thing, it felt great!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| Intervals on TM at about 1030pm after getting home from Stk Mtgs. Intervals. Max height of 2%, max speed 5.7. min speed 5.0. It was a pretty stout workout for me. Spent alot of the time thinking about D&C 4 and how it might be used in my talk on Sunday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 2.00 | 5.00 |
| JD park at about 930am. 1 easy 2 fast then 2 easy. Ran up the hill and out of the park. Instead of going through the industrial park I ran down past Lon and Lauras and back. Very windy, but not too cold. Felt like spring time weather.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3 Sets of Push ups at work: 7,10,7 with about 30 seconds rest in between. |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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On the TM at the aquatic center. Felt great. Watched Nebraska (go Huskers!) beat Kansas State and most of Oregon's comeback victory against Arizona.
Pushups: 7, 10, 7
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| TM intervals at aqt center during lunch. fast:5.7 slow: 5.2 Max elevation: 2. This was still a pretty taxing workout for me. They will get easier with time and consistency. Had a good visit with Mike who was on the TM next to me. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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My wife dropped me off 5 miles from the church out towards Yam. Ran into town over the 4 steep hills. I power walked about half of each hill. Passed the Bishop who was running the other direction. There were a ton of runners out around town today, but my country run was pretty quiet and peaceful. It rained fairly hard for the last mile or two and that felt very refreshing.
Pushups 7-10-7. This seems to be the perfect amount (3 times a week) to keep me feeling adequate with my upper body strength.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Nice TM run at aqt center. Watched Stanford stun poor old Notre Dame and Charlie Weiss. Very nice run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| Nice intervals at aqt center.Wasn't to motivated when I began, but felt great after. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| Didn't get started until 11:30pm due to late meetings. Changed at the church and ran around memorial back to to hill. Clear, cold skies and very little traffic. Sad to hear of the good guys (Beavers) losing to the bad guys (Ducks) would be kind of like seeing Utah beat BYU. Nice run but didn't get to sleep until 2am. Oh well, I can nap at lunch. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| I set out this morning to do a ten mile run. It was cold and the roads were icy and I didn't feel very motivated so I decided to do it on the treadmill. I put in the 1995 Orange Bowl ( A great game where Nebraska beats Miami in the final minutes of the fourth quarter to win the national championship). The game was so good that I just kept running and running. Ended up doing 13.1 miles. I tacked on the 0.1 just to make it an official half marathon. I have lately been doing a lot of TM running while watching football. It has been a lot of fun, but I think I need to get some of these long runs in on the road so I will be obeying the training principle of specificity. I need to be prepared for Painters next month.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| On the Tm at the aqt center during my lunch hour. Tempo run starting at 5 going up by one every minute to 6 then held for 7 min at 6, then back down to 5.3 by 1's on the one minute. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| Ran at about11pm after the hc party at Alan and Judy's. It was a beautiful clear sky with a ton of stars. Frigid cold but I was dressed just right. Ran from our house to BCreek and back. Didn't see a single car. The only sign of life was Mrs Whitrocks dobermans who barked up a storm as I went by her house. I had my pepper spray but I don't think I would have been any match for them if they came in a group. I prayed mightly that they were properly secured in their kennel. I have got to find a way to quit these Thursday late nighters. They feel great at the time but man am I tired at work on Fridays. Four hours of sleep just doesn't cut it for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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Ran at about 5 pm. Approx 10 min pace on TM. Very difficult run. I think I didn't stay hydrated enough and probably need a step back week this coming week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 Min Cross Training (10 min on rower repeats 2 easy one hard) plus 10 min on cycle (L3 Random). Lifted weights- a few light sets of chest arms and some crunches.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
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Ran at the aquatic center during lunch. TM intervals. Max of 6.0 and 1%, Min of 5.0 Pouring rain outside made it feel nice to be inside on the TM. Spent my time alternating between watching ESPN and pondering on Romans 5:3-5.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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30 Min Cross training during lunch hour. 10 min on rowing machine. 20 min on Bike. Both were same intensity as Monday.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.00 | 5.00 |
| Tempo run on TM. Listened to BYU cognitive psychology lecture (from 2008) on my mp3. The run was great. The lecture was good but not great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| My wife dropped me off in YHill near the new subdivisions. I ran back home on the very hilly back roads. Had to walk the top half of some of the really big hills but still managed to avg 9:30 pace which is pretty fast for me. Weather was foggy and a little warm for this time of year. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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30 Min Cross Training. (10 min on CII Rower and 20 min on Bike @ L4)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Strangely, my calves are still slightly sore from Saturday's hilly run so I opted for more cross training today. 45 Min total. 15 on bike, 15 on rower and 15 on elliptical. No rest in between. Then some moderate weights: arms, chest, abs. This was a great work out and left me feeling exhilirated. A much needed feeling after all of the crud I ate yesterday. The sequence of the bike first then the rower felt much better than the other way around. Something about being warmed up already that made the rower feel much better than usual.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| TM run in the morning while watching a football game. Felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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Ran from the top of B Creek down past the church, Grandhaven, the steel mill, the Egans, and ended on 13th street just over Lafayette by the train tracks.The weather was blue sky and very chilly with a fair bit of wind. Mercifully the wind was only in my face for about a quarter of a mile.
I am ashamed to admit it has taken me this long to become a Garmin owner, but it's true. Today was the first time I have ever run with a Garmin. My wife bought me a 205 for Christmas. I am amazed at how light and comfortable it is. When I have seen others wearing them I have assumed they were heavy to lug around. My average pace on this run was 9:31 which is smokin' for me. When I run Painters next month I will be in the best shape of my life. I know I have a long way to go to Boston, but I'm heading in the right direction and I WILL get there. Life is very good!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 min cross training. 25 min cycle and 20 min rowing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 min cross training. 25 min bike and 20 min rowing. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Nice TM run at the aqt center. Watched Navy beat missouri in the texas bowl. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 161.50 | 21.50 | 183.00 |
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| Night Sleep Time: 69.00 | Nap Time: 0.33 | Total Sleep Time: 69.33 | Weight: 200.00 | |
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