| Location: Holladay,UT, Member Since: Jul 17, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: A couple of wins in small local races.
I have always been an active person and need to do something physical everyday or I don't feel right. Short-Term Running Goals: Mile: 4:40
5k: 16 min (track or honest course)
10k: 33 min
1/2 Marathon: 1:13
Steadily increase my mileage to 60-70 miles a week.
Long-Term Running Goals: Eventually run a marathon.
Run for health and sanity. Personal: Married. 30
I work in commercial real estate.
I enjoy golf, video games and have recently started learning chess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 158.35 | 7.45 | 6.95 | 0.25 | 0.00 | 0.00 | 0.00 | 173.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Night jog, slow and easy miles ran up 4500 South to 2700 East and then over to Olympus High and back home. | |
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| | 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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No work today so another mid afternoon run. Great weather, got to love it when you can wear the short shorts. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Ran in the dark after work. Got to try out my new headlamp so that was fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM:
5.5 miles. Lots colder this morning. Legs kind of tired, didn't push the pace just waddled along.
PM:
5 miles. Loving the new headlamp. I feel like I'm lots more visible. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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Ran at 4pm after work. Beginning to think that this could be the winter that never was and I would be just fine with it.
Lots of dog walkers today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
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More easy miles. Overheated due to my extreme bundling that proved unnecessary.
Happy with the first week of the year. Ran slow but am trying to get a good base for when the harder stuff comes next month and still being cautious about my foot. Will do a longer run in 2 weeks when I'm convinced the foot is healed.
5 hours 40 minutes of running this week at an average pace of 7:31
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| | 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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As Bam would say, more pootling miles. I was slogging slowly enough to spot a five dollar bill on the side of the road on 6200 South, it shall be spent at Starbucks later today.
200 kettlebell swings in 10 minutes
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| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.70 |
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2.7 miles. Quick lunchtime jog. 40 degrees great running weather!
Night run. 7 miles felt good but overdressed again, I am obviously an amateur | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Met with fellow FRBer Steve Ashbaker for an afternoon run. Very enjoyable, great conversation, the time flew by at least for me.
We met at the Fort Union Starbucks and did a loop on 13th east heading south and then over to 7th east and back north. 9.5 miles total at 7:20 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Night run on the treadmill. I sweat crazy amounts on that wretched device.
5 miles at 8mph
1 mile at 11mph
1 mile cooldown at 7mph
Felt strong and surprisingly good for mile 6. I'm hoping I can get to the point where I can feel that "comfortable" at 12mph. Though I believe treadmill running is far easier than road running. | |
| | Comments(2) |
| | 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 |
| Afternoon jog, did a hilly route. Average pace 6:55 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.50 |
| Warm but windy afternoon jog. Felt good. | |
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| | 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 |
| 60 minutes on the stationary bike. Moderate effort. Shins were sore so I opted for the bike. | |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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2 miles in 14 minutes followed by 2 more in 12 minutes.
I think 6 minute pace is right in the middle of my marathon and threshold pace so I split the miles.
Cold but felt good especially when running a little quicker. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.75 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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AM
The unusually warm weather continues. Ran at about 7 minute pace.
Got followed by a friendly golden retriever for a while. Nice dog. I'm surprised how many dogs are roaming around neighborhoods or off leashes, lots of overly confident dog owners. Seems unwise in our litigious society. For the record, I love dogs.
PM
Too nice of a night to stay in and lounge. Did 5.25 miles easy then picked it up for the last .75 in 4 minutes. Feel like I still have some work to do if I'm to hold this pace for a 5k. | |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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6.5 afternoon miles at 7 minute pace. Surprised how nice and easy this jog was especially after a higher mileage day for me.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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15 minutes on the stationary bike then headed out in the rain.
Was surprised to see some other joggers out. Wasn't too cold but I got drenched. Maybe I should splurge for some rain gear. | |
| | Comments(5) |
| | 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 |
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40 degrees and sunny, great running weather!
7:10 average pace, had to tread carefully to avoid ice | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran in the dark, cold night. Ran easy for the first 5 miles of my 10k loop then picked it up. Averaged 5:45 for the last 1.2, was pleased with this as the goal was to run faster while maintaining decent form and running relaxed at faster speeds. Wasn't a huge effort but encouraging. | |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Feet and shins are still have some slight discomfort. I guess this is just because of increased mileage. Averaged 7:20 for the jog, took a couple miles to get going.
Jing motivated me to run, otherwise I would've slacked and watched the end of the Jazz game. Thanks for sparing me. I'm still upset they lost to the bulls (intentional lowercase) in the 1997 and 1998 Finals. | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.75 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Felt like crap the last couple of days. Head cold, congested and a sore throat. Got this run in to try and keep my weekly miles from dipping too low. I seem to have a hard time getting to 40 a week and it's kind of demoralizing, I need more self-discipline.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM:
6 miles at 6:48 average pace. Felt decent, better after the run than before. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Running mixed with some strength training.
Did 5 miles on the Cottonwood High football field mixed with lunges, burpees, medicine ball throws and kettlebell exercises. Pretty tiring, took about 45 minutes.
Followed by an abbreviated track session on tired legs. Did 2x400 with 100 meter walk in between followed by 2x200 meters.
Averaged 77 seconds for the 400s, goal 5k pace and 32 seconds on the 200s. Felt good today.
4 relaxing bedtime miles | |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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Fairly tired and slightly sore from yesterday's workout.
Ran 4.6 miles after work, averaged 6:45 pace on a hilly route.
Had a fun dinner at Porcupine with Jing, my sister and BIL and parents.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Another night run.
6 easy miles at 7:30 average pace then straight into a 2 mile tempo run at 5:50 average pace followed by another easy cooldown mile.
Decent run, still a little sore from Sunday. I'm a little bummed about the tempo portion of my run, I put it at the end on purpose so I'd be a little tired but still was hoping to be closer to 5:30-5:35 average pace. I need to learn to embrace the pain better if I'm going to improve. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 158.35 | 7.45 | 6.95 | 0.25 | 0.00 | 0.00 | 0.00 | 173.00 |
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