| Location: Sandy,UT,U.S.A. Member Since: Dec 30, 2008 Gender: Male Goal Type: Other Running Accomplishments: Four Bostons; One New York.
Ran with the Kenyans in 2005 - for one mile. 23 marathons total.
1 post-race I.V. treatment.
Short-Term Running Goals: Sub 3:00 marathon.
Long-Term Running Goals: Run every step with joy and celebration! Personal: I am 42, and am only getting better with age and wisdom.
Running is about third or fourth on my priority list, but that's pretty high. I'm a busy guy. My family comes first. I've got a few great runners in the bunch - watch out for them! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.00 | 50.50 | 8.50 | 2.00 | 185.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| Ran 2 miles with my 10 year old. On the return mile, we timed him at 6:43. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 30 mph gusts on return 3 miles. Made me feel alive. | | Comments(2) |
| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles. Out (mostly up) and back (mostly down). LC Canyon from house. Freezing but felt great working out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Unable to get to track today for speed work, so ran on road. Legs felt tired from yesterday's run. I haven't run back-to-back days for a month or two. Decided to go for speed on mile 5. Really surprised myself - did it in 5:10. There is some up on this mile but a lot of downhill in the second 800, so the speed was a bit "assisted". Nonetheless, I feel great about it!
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Snow pelting the face all the way. Awesome! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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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 |
| Rest day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Legs felt fresh after day off. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 2.00 | 0.00 | 7.00 |
| 7 miles with a fartleck of 1x10mn @ 5k race pace effort, 1x5mn @ slightly
faster, 1X3mn @ slightly faster, 1x2mn @ slightly faster, 1x1mn @ slightly
faster. That was tough, Nick!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with 4 mile tempo run. Nick wanted the tempo at 6:20 to 6:30 but I got ambitious and ran the 4 miles at 6:04 pace - probably ran the first two at 5:50 pace and the second two at 6:20 pace. The last tempo mile was quite tough for me, but I felt the joy of movement and life as I coasted the easy miles back home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
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Despite the "easy" pace, the second half of the run did not seem easy. I think my eyeballs were starting to freeze in the 20 degree air. Awesome. Tried Hammer Gel halfway - going to see if I can get my stomach used to it. Ran to gravel pit and back - times were 57:30 out and 59 min back.
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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 |
| Rest day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| I was supposed to do this: 3x1 mile @ 5:46-5:50 with 5 m.n. recovery. Total distance 7
miles with warm-up and cool-down. I'm not quite to a point where I am familiar with the 5:50 pace, so instead I ended up doing the mile splits in 5:08, 5:39 and 5:45. The first two were a bit gravity assisted, but the last one was flat and really tested my resolve. The air quality today is horrible and I ran at 12:00 noon because of scheduling issues earlier. My legs felt a bit tired after a full day of skiing at Snowbird yesterday, but it's great to be alive!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 2.00 | 7.00 |
| The planned workout: 4x800 meters @ 2:45-2:47 with 2:30-3:00 recovery. Total
distance 7 miles with warm-up and cool-down. My splits ended up at 2:39, 2:45, 2:51 and 2:47. Tough at the back ends of the splits, but feeling strong after the workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| Tired legs from yesterday's speed workout, but had to do the long run today due to scheduling problems tomorrow. Decided to see if "Hammer Gel" would work for me - "Gu" has given me disastrous results in prior races - adverse stomach reaction and severe dehydration. I took the gel at 3 miles to see how the rest of the workout would go. By mile 10 I was sick to my stomach and had to drag myself in. Totally ruined a good workout but at least I have one more data point and didn't have to ruin a race to find it out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 2.50 | 0.00 | 0.00 | 6.00 |
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On snow camp with Scouts. Got up at 6:00 and ran in snowstorm anyway. Had to move to the side of the road to avoid the big snowplow. Felt like a rock star.
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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 |
| Rest day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Snowed about a foot last night and was still snowing a bit during the run. Layers are my friends. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| I think the temperature was in single digits this morning! I'm on my way to California in a few hours for business, but I get to train in Orange County for two days!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
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Scheduled workout: 1 mile (between 5:45-5:50), 5 m.n. recovery, 1200 meters (between 4:15-4:20),
4:00-4:30 recovery, 800 meter (between 2:45-2:50), 2:30-3:00 recovery, 400 meter
(between 1:20-1:22). Actual splits: 1 mile 5:43; 1200 4:13; 800 2:43; 400 1:08. Running at sea level in 50 degrees was fun, and my brother Tom helped pace me for the mile and the 400.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Ran nice 6 along PCH at Crystal Cove and Pelican Shores. So nice! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
| Ran with Keith. Great to have company at 5:00 a.m. and 15 degrees. No gu - just water and G2. Felt strong so I powered through the last 4 miles. Then skied for a few hours at Alta with my brother Steve and my grandfather. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.00 | 50.50 | 8.50 | 2.00 | 185.00 |
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