| Location: Honolulu,HI,United States Member Since: Dec 15, 2008 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: BYU-Hawaii School Records: 8k-25:25, 5k 15:41, 6K 20:07
PAC West Champion 2004
High School: CIF Cross Country State Finalist (26th place)
Cross Country: 5k 15:09
Track: 3200: 9:37, 1600: 4:37, 800: 2:03 Short-Term Running Goals: Get back in shape! Don't know what marathon I'll be doing yet...comming soon.
Long-Term Running Goals: Sub 2:24 marathon
Selection for Army World Class Athlete Program
Qualify for Olympic Trials-Sub 2:19 Personal: Married to Courtney
Happy father of three beautiful children: Lucy (3), and William (2), Hallee (2 months)
Currently a soldier in the United States Army and Officer Candidate at Ft. Benning, GA.
Served a two year mission for The Church of Jesus Christ of Latter-day Saints in Chile, Vina Del Mar (2001-2003). |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 160.20 | 3.75 | 25.00 | 4.00 | 192.95 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.50 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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This is the first decent run in a long while. I've been at BCT and hardly ran at all. The "A train" group, who are supposedly the fast guys, would run 3 miles once a week at 7:15 pace. That's about it. I was actually surprised how good the following workout felt. I probably ran a little too fast, but I had a crazy itch to move it along.
Teadmill workout. 1 mile warm up 6:45 pace, 4 miles at 6:00 pace, 1 mile cool down at 8:00 pace. Breathing was easy and good. Legs a little sore, lethargic and out of sync, but otherwise good. It was fun. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First time really RUNNING in a while! 6 miles easy at 6:30 pace. A little sore, but not bad. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
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AM: 2 mile PT test. Ran about 90% effort, still a little sore. Timed at 10:35.
PM: 5 miles easy on the track. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Company run 1 mile up and 1 mile back from PT. Pedestrian pace. Crazy full body workout with Captain Mangrum. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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1 mile warm up. 3 miles at 5:45 pace. 1 mile cool down. Felt really good considering I'm just getting back into things. Breathing was easy. Still a little sore from recent workouts. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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So, it was nice to be able to run a little longer than I have been. I can't really consider 7 miles a "long run" but it was more miles than I've been running, expecially at BCT. I just ran some easy mile around the OCS track. I didn't want to run much more than that because I have the PT test EARLY Monday morning. I actually have to get up at 1:00am for CQ and then do PT test detail. Apparently they made me do extra duty because I stand a better chance at passing the PT test than others. Not fair, but the Army is not about being fair; it's about doing what you're told!
It's felt good to get out and really start running again! I feel healthy and strong. OCS will be busy, but I should be able to at least get in a solid base to work off of afterwords. I was looking at the schedule and it looks like I'll be able to get in about 25 miles a weeek, which is much better than what we were doing at BCT. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 126.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 2.00 |
| Very satisfying PT test. I ran 11:02 for the 2.2 track, which converts to 10 minutes for the 2 mile! Awesome. It felt great. I was a little sore and experienced minor stomach cramping. But, other than that it felt great. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nothing much, just a company grad run. The pace was horrifyingly slow. So slow that it was hurting my calves. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM: 2 miles easy (company run)
PM: 8 miles easy 6:05 pace. The run felt quite easy. Breathing was very easy and my body felt well, other than tired feet. Wearing combat boots all day can do that to you! Not bad. My fitness is already picking back up and I'm not even puting in many miles yet. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Just 2 easy miles on the way to and from combatives. I was road guard today, so I was able to get 5 150-200 meter surges in. That was fun. Hopefully I can start running more soon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
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30 minute Cross Fit Circuit Workout. 2 mile warm up/cool down. 4 rotations completed.
10 pullups
15 air squats
15 lunges
50 meter sprint
Stadium up/down
50 meter sprint
Stadium up down
15 push ups
15 box jumpers
Good solid Cross Fit workout. Got a full body workout and got in a good cardio workout.. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road guard for 5 mile ruck march. Good pace, had to run up hill from rear to front of formation with a full ruck. This was fun! No running today. My legs were shot. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cross Fit indoors this morning due to rain. Boooo! How come people let the rain stop them from a good workout. BOOO! No running either. :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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AM: 3 mile release run on the road. This was fun!
Ran it in 16:13. Not bad, but still not where I want to be obviously. It felt good, pretty relaxed. My legs were still dead from the ruck march though. Considering that, it was a solid effort. 1st mile was in 5:02, a little faster than I wanted to be. Still got some time to work on it. 2 mile cool down with the company. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 5.00 | 0.00 | 11.00 |
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10 mile DPR with a mile cool down on the treadmill. Good solid workout. Legs felt great considering the release run yesterday. Breathing was very good. Splits are as follows:
7:00, 6:50, 6:40, 6:30, 6:20, 6:10, 6:00, 5:50, 5:40, 5:25.
HR was at 172 after mile 10, within my 80% target zone. I felt like I could have gone another mile or two at 5:15, but decided to be safer than sorry. Still building up. Found out I can now go running at the gym during the week nights now, so mileage should start picking up! Woohoo! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM: 2 miles with the company to and from Combatives.
PM: 3 miles around the OCS track. Took it easy today. Legs felt sore. My soleus muscles were bugging me a little bit. We'll see how they feel tomorrow. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
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AM: 4 mile AGR run with 2 hill sprints. About 6:50 pace. Nice run with Alpha team. It was incredibly dark! Unsafe route. I hope we don't run that one again. People were rolling their ankles and almost running each other over.
PM: 6 miles on treadmill. 1 mile warm up, 4x 800m (5:00 pace) with 2:30 rest. Excellent workout. 5 pace for the 800s felt great! No oxygen debt! This was great considering I kept the rest periods at 6:58 pace. My right leg felt well, even though it's been kind of nagging me, just a tad bit. Very happy overall. Let's see how I feel for tomorrow's ruck march...hmmm. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: 5 Mile ruck march.
PM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: Cross Fit, full body workout. No running (No time). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 4.00 | 13.00 |
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AM: 4 mile company release run (22:13), 1 mile cool down. 5:35 average. Not bad considering the conditions. We did cross fit the day before and the ruck march was pretty intense on Wed. Not to mention, nobody to run with!
PM: 8 miles easy around post. Fun run and felt pretty good. Tired, sore, but good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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PM: 6.3 miles easy. Did the monument run cut short about a mile and a half. Took it easy since the 10 mile road march was yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM: Company run. Terribly slow pace, but still got some miles in.
PM: 4 tredmill miles at easy 6:58 pace. Trying to take it easy so I can recover for tomorrow's strength building effort. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 3.75 | 0.00 | 0.00 | 8.65 |
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AM: 1.5 mile warm up at 6:45 pace to Doughboy Stadium
Ladder (80% effort): 400m at 70 sec.; 800m at 2:25; 1600m at 5:20; 3200m at 10:49.
One stadium lap between each effort strength building.
1.5 mile cool down at 6:30 pace.
Good quality workout. Felt great. No over extreme fatigue or deep muscle soreness.
***********Recovery from this workout was great! Ready to increase long run to 1hr 15 min. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 127.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PM: 6 miles easy at 6:30-6:45 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM: 5 easy miles with Alpha group. We did some hill drills, fireman carries and Indian Runs to break it up.
PM: 8 miles at 6:15 pace. Felt like a 70% steady state effort.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles at 6:30 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM: 4 miles easy
PM: 8 miles at 6:30 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
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AM: PT test 2 mile (10:24)
PM: 8 miles easy. Not feeling good. I ate chinese food and worked hard on the PT test this morning. 7:30 pace felt difficult. It was extremely humid as well. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
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AM: 3 miles easy
PM: 1 mile warm up, 3 miles at 5:15 pace, 1 mile cool down. Pace was difficult, but I pushed through it. 15:45 3 mile. Not too bad. Give me a few more months, and I'll be hitting that in my sleep. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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AM: 3 miles easy
PM: 8 miles at 6:15 steady state. HR at 144.
2 x 15 one leg squats
2 x 15 calf raises
2 x 20 shin lifts
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM: 3 miles on the way to combatives. Had the social tonight, so could not run in the evenings. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 160.20 | 3.75 | 25.00 | 4.00 | 192.95 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 126.50 | Calories: 0.00 | |
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