IndianRunner

Rock n Roll Marathon

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Location:

Vernal,Ut,United States

Member Since:

Aug 29, 2015

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Freshmen Year-  When I started on Uintah I really didn't know how I would do. Ran a 5k or two and then just started running with the team. The older kids really liked me and called me the good freshmen. I then made varsity, which kinda ticked Nathan off but I was happy with it. Time trials I ran like 18 flat. Along with Mason,Connor, and other people. The first few races went really good then I went to the doctor and he told me to get fat because he thought I was too skinny so the second part of my season was pretty crappy. I didn't get to go to state and was ticked because Nathan beat me at region.

 

Sophomore Year- This was the year that I got that dark Cherokee blood running through me and then I decided to just haul butt the whole season because I was ticked at what happened to me freshman year. The first few meets of cross country and the whole season was great. I was able to go to state and got a low seventeen for 3 miles. And track went better too. Because normally I love cross country more than track. It was a pretty good year for this Cherokee kid. 

PR's

1600m: 5:08

3200m: 11:05

3 mile: 16:56

5k: 17:41

Half Marathon: 1:20:42

Marathon: 3:09:44

Plank PR: 20:04

 

 

 

Short-Term Running Goals:

Short term goals

Break 16:30 for 5k

Break 10:30 for 2 miles

1600m- 4:30

Run in FootLocker Nationals (Not realistic)

Take top ten at state (4A)

Long-Term Running Goals:

Long term goals

5k- 15:00

2 mile- under 10

Run marathons and ultra marathons

Run with the Cherokee's (Indian Run Style)

Favorite Blogs:

Miles:This week: 67.00 Month: 111.50 Year: 2153.57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
149.0026.200.000.00175.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM- 30 minute assault bike+ Crossfit workout. Good stuff.

PM- 7 miles on the church route. 7:27 average. Felt good and loose.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM- 8.5 easy 7:28 average.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

PM- 5 miles with 4x200m strides at the end. Felt good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM- 13 mile medium long run. Legs felt pretty good, but a little tired and tight. 7:12 average. Gonna try to roll out a lot today. This next week is all easy, then next Sunday is go time!!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM- 3 mile very easy shakeout w/ several stride outs on grass. Strides on soft surface are always nice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- Mile warmup, then 4 mile easy to moderate tempo. 6:23 average. Not really a workout, just to feel the pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM- 3.5 shakeout w/ strides. First little spit of snow for the year this morning.

PM- 5 miles easy on the Brush Creek Road. Felt good through most of it. Picked it up the last mile to about 6:05 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- Mile warmup, 4x400m w/1 minute recovery. The paces on this were very easy strides at a slower pace. 82,84,83,78. Cooldown 2 miles afterward. This was mostly just to loosen the legs up. Haven't gone fast like this for about a month, so it felt good to get the legs moving somewhat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM- 5.5 easy 7:28 average. Nice pop in the legs this morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- 5 miles easy before leaving for Las Vegas. Ready for a fun weekend!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- 4 miles+ strides and drills.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Race: Rock n Roll Marathon (26.2 Miles) 03:01:23, Place overall: 23, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

RACE- I haven't really officially mentioned much about me doing this marathon. It was sort of a last minute thing, but I knew that I was in really good shape during this time after running the haunted half just about a month ago. Arrived in Las Vegas on Friday and just kinda did a little bit of tourist stuff. The race started at 4:30, and there were a total of about 40,000 runners in the entire Rock n Roll Marathon Series. This being true, I got down to the starting line and in my corral quite some time earlier than the start of the race. I have never seen so many runners at a race in all my life. Anyway gun goes off and we are off. I wanted to hold right around 6:50s from the start and try to stay in a fat burning state, so that I will not lose glycogen stores near as quickly as I did in Ogden. Came through the half in 1:29:38. I was feeling really good and felt like I was just jogging along. Took a honey gel at around mile 14 and was still feeling great. Once I hit mile 20, I knew that how well I ran from then till the finish would determine if I have a good race. I took another gel at mile 22 and got to work for a good finish. Felt a little weird at mile 24 but finally broke through that rough patch and pushed through the finish in 3:01:23! Really happy with this effort and overall felt much better during and after this marathon than at Ogden earlier this spring. Finally got that Boston qualifier too. I will have to wait and go in 2019 but can't wait to go!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off today. Not very sore, but have some hip pain. These next couple of weeks will be some off time from running and doing a full training schedule. I will probably do some biking and a little running here and there but no 60-70 mile weeks. I am really glad that I was able to run the Las Vegas Rock n Roll Marathon, instead of the Phoenix Rock n Roll because training for a marathon in Utah during January is not ideal.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM- Did about 30 minutes of slow cycling on the assault bike. Nothing feels too slow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Walked for an hour listening to Pentatonix playlist. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM- Did a very long session on the assault bike this evening roughly 25 miles in 1:45. Legs will be tired from this tomorrow for sure.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM- Went to the gym and rowed a 5k then did some core work which included, planks, pushups, hamstring work, and some mobility. Good stuff.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM- 10.5 easy 7:28 average. Legs were not very tired, but once I got about halfway my hip started to hurt like it did from the marathon. I guess I am not fully recovered from it, but I still had the urged to run today For the next week I will keep the runs shorter for the most part because it is off season from important races.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- 5 miles easy. Hip was hurting really bad whenever I opened it up. Gonna try to roll it out a little bit.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

AM- 2 mile warmup then 13 miles on the assault bike. Took the pace pretty easy on the bike.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM- 4 miles easy. 6:43 average. Legs felt good but breathing wasn't feeling super good for this pace. But its ok, cause I am taking some down time from hard training and heavy mileage

PM- 3 miles at faster pace. Didn't start my watch, but it felt pretty quick. Warm day today, I will take 60 degree weather in November anyday of the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM- Easy 4 shakeout.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM- 13 miles 7:27 average. Most of the run took place out on the Buckskin Hills and then back towards the house. My left hip didn't hurt during the run, and overall I felt very good. Hope everyone thats on the blog or not has a Happy Thanksgiving!!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM- 7 miles easy up Maine and down by Naples. Hip didn't have hardly any pain, but I still am going to be cautious and roll it out everyday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM- Did a longer endurance crossfit workout. Mixed with rowing, running, and burpees. It was a long one and I am tired now.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM- 60 minutes on the assault bike. Legs were quite stiff afterward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM- 30 minute crossfit/strength training.

PM- 5 miles easy. Right around 7:30 average. I think sometime this week or the next, I am thinking of doing a mile time trial sometime soon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM- 3 mile shakeout plus several 100m strides. Gonna try and start doing more strides after my easy runs, to help with running economy.

PM- 4 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM- 6 miles easy plus 200m strides. Did this run at the park mostly on grass, and even though there was frost on the ground it was still nice to run on a softer surface for a change.

PM- 4 miles with the first 3 miles being up tempo. 6:36 average pace. I feel kinda slow right now and really no spring or bounce in the legs. Probably from Las Vegas Marathon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
149.0026.200.000.00175.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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