| 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 | | 160.80 | 8.00 | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 174.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Short jog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM run 7 miles
PM track 6 miles, 2 of which were intervals 8x200 at about 35 second pace with 400 meter recoveries and 4x400 at about 73 second pace with 400 meter recoveries
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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 Very slow miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran with an old pal, easy miles but I wasn't feeling well
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Cold still not feeling 100% but happy to get out
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Went to the track at Cottonwood High.
1.5 mile warmup
5 minutes stair running
8 x 200 with 200 jogging recovery then 4 x 400 with 200 jogging recovery
200 average was 36 seconds
400 average was 74 seconds
recovery jogs were 65 seconds
5 minutes stair running
1.5 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice easy run today. Was happpy to be joined by James Clissold, a high school pal. Running in groups is definitely the way to do it.
Calves are a bit sore 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.80 |
| Nice run with a crew from the blog this morning. Beautiful weather and only a couple of ice patches.
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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 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 mile progression run. Started at 7:15 pace and ended at 5:45 pace.
6:36 average pace for the run, fairly windy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| 7.4 miles in the afternoon. Finally starting to lose a couple of pounds, paying attention to what I eat isn't too fun.
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy 10k loop on the coldest morning in a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 mile fartlek run after work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 miles with James, fun to have some company to take some of the sting out of the cold morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 and was joined by James we started fairly easy but picked it up a bit at the the end
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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 |
| Drove to Wasatch and 6200 South lot.
From there I ran north and headed up Millcreek canyon a little over a mile and then back.
Averaged 7:30 out and just under 7 back.
At a family Christmas party last night, my uncle, a former runner was telling me about one of his running buddies named Heikki Ingstrom. I'm sure some of you know who he was or even knew him personally. It was a very interesting conversation and I searched for info about him. The Deseret News published a story about his running mysterious death. It is in two parts and I posted it below. Today happens to be the seventh anniversary of his untimely death.
Part 1
Part 2
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy run with James, was happy to keep it slower today. Right around 8 minute 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 | | 4.10 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran after work. Kept it shorter but had some good surges during the run.
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Got two shorter runs in today. Low teens in the morning and a bit better in the afternoon.
6.5 miles and did 5.5 more later with my new goretex shoes. Thanks to Jing for some waterproof running shoes. They're nice but I'm not use to having the heavier, stiffer upper.
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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 | | 12.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.70 |
| Got out for two runs again.
4.2 in the morning with James, I hoped to go longer but he wasn't feeling great.
8.5 in the afternoon on my own.
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| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 160.80 | 8.00 | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 174.90 |
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