| 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 | | 156.30 | 4.80 | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 172.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| New Years running goals:
-Run in three circuit races.
-Get my sub 16 5k on a fair course.
-2600 total miles
-Get to 150 pounds
-Stretch for 15 minutes every night
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| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| AM- 4.7 miles with James
Coldest run I've done. Single digit temps. I was bundled up but could've used a face mask.
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| | 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 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10 k loop after work, did 6 x 1min on/off in the middle of the run. Averaged just under 5 min pace for my 1 min on portions and 7 min pace for the the recovery. I had hoped to run a little quicker then that but it wasn't happening today.
200 kettlebell swings with a 35 lb. kettlebell in 8 minutes. Take that crossdressers fitters!
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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 | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.7 easy miles with James, cold but I'm figuring out how to layer properly so it was actually pleasant
200 swings 8 minutes
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran with James in the cold.
First mile was 8:45 and we worked our way down to 6:45 by the end of the run. Felt really good today.
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| | Comments(2) |
| | 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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Planned rest day. Will run doubles on Tue and Thursday with a tempo on Wed and longer run Sat - 12 miles Should easily hit 50 miles this week, feeling like I'm adjusting to the miles Kettlebell swings 200 in 8 minutes - 35 pounds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy with James
50 minutes on stationary bike at night, equivalent to about 6 miles
I feel like the bike helps stretch my hamstrings and improve muscular balance in my legs
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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 | | 9.80 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.80 |
| AM: 5.1 with James
PM: 6.7 alone with a two mile stretch at just under 6 min pace
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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 | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5.2 easy miles with James
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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 | | 7.60 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| 8.6 miles, got caught in the snowstorm. Took my garmin with me for the first time in a while. I took advantage of the downhill in the fourth mile but decided to back off a bit after that. Here's the stats on the run.
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| | Comments(5) |
| | 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 |
| Snowy! Wore the goretex shoes!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Scary conditions on the roads today. Ran in Holladay today and now dinner with my fam. My mom coaxed me to dinner with her delicious turkey chili. Looking forward to seeing Zero Dark Thirty with my dad and possibly Jing tonight.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 0.70 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| AM: 5 with James
PM: 6.6 alone, last mile was just under 6 minutes, 7:10 AP
I've been feeling really good lately, trying to sleep at least 8 hours a night is helping lots.
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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 | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Pretty solid run. 7:15 AP, last mile in 6:15
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 miles with James, started around 8:15 pace and worked our way down from there
PM: 50 minutes on stationary bike
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.80 | 0.00 | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: 5 easy with James
PM: 5.6 miles, warmed up a mile then did 3 miles of .25 on/off, 6:20 average for those miles then easy for a mile and finished with a .3 surge (5 min pace) and .3 more to cool down
6:45 AP for the run
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Had a fun longer run with Brayden and James aka runmehappy.
Started with James and had an eventful run. It started when I stepped in a massive puddle pond that appeared to be solid ice. Likely a broken pipe. Luckily, we hadn't run far and turned back to change my shoes. After the shoe change, a moron pulling out of 7-11 nearly hit us. He had an awesome lifted truck. (Insert jokes here). James and I both had reflective gear and headlamps on so not many excuses for aforementioned moron. James tapped his car to let him know we weren't happy. Things got ugly from there and I was called the f word in all of its variations including the three letter f word. I failed to get his license plate number...next time
We ran the last 7 with Brayden. Anyway, turned out fun.
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 mile recovery run on Wasatch. 8:23 AP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| Another morning run with Mr. runmehappy. My younger bro tagged along for 5 miles. I always bug him about taking running more seriously, he'd put me to shame if he started training regularly. He's 5'11", 140 pounds and ran an 18 minute 5k last year with me off of virtually no training. I'm going to keep pestering him.
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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 | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got a horrible sleep last night. Had planned for a double today. I've felt kind of congested, maybe due to the polluted air. Opted to sleep in as late as I could today and slept even more after work. Apologies to runmehappy for canceling.
Debated skipping my second run too. Consistency has been tough in the past and I know it's key for me to improve.
Warmed up for 10 minutes on stationary bike. Opted for the treadmill, didn't run until 8 pm and did a 4 mile tempo in 22:55 at a 1.0 incline. First 3 miles at 5:45 and last one at 5:40. Cooled down for 10 minutes on stationary bike.
Right knee is pretty tight so I spent a good amount of time stretching and rolling. Feels slightly better but still needs work. I need to work on my posture and figure out some alignment issues.
Easy day tomorrow with more stretching and triggerpoint therapy. More stationary bike and a couple easy treadmill miles are on the schedule. I'm hoping some clean air replaces our sorry excuse of breathing material tomorrow.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with James.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 with James. Nice and easy.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill run. I've been taking it easy cause of some lingering knee pain.
5.5 Miles
1.0 Incline - Started at 7.1 mph and increased every .2 miles until 9.0 mph
Increased every .1 miles from 9.1 to 10.5 mph
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Slush run with James, 5 miles. Still taking it pretty easy hoping the knee works itself out.
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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 | | 4.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran in the afternoon around Sugarhouse Park. Threw in a few surges going up the hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 156.30 | 4.80 | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 172.40 |
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