| Location: Manhattan,KS, Member Since: Sep 16, 2006 Gender: Male Goal Type: Recover From Injury Running Accomplishments:
400m = 55.7; 800m = 2:03; 1500m = 4:08; 1 Mile = 4:24; 2 Mile = 9:28; 5k = 15:26; 8k = 25:35; 10k = 32:12; 15k = 49:50; 10 Miles = 53:27; 1/2 M = 1:13:50 (during marathon); Marathon = 2:28:31
Post Microfracture Surgery:
5k = 17:25; 10k = 35:50; 10 Miles = 58:29 Short-Term Running Goals:
Masters USATF Cross Country National Championships 8k in St. Louis, MO!
Maybe a marathon in 2013? Long-Term Running Goals: Enjoy running and racing at whatever level I am able to. Possibly run another marathon post Microfracture Surgery in under 3:00.
Personal: I'm in the Army. I am married with four children (20/17/13/8 years old). Trying to return to previous running form after having microfracture knee surgery in July 2008.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 162.45 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 170.45 |
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| Brooks Ghost Miles: 123.10 | Brooks Racer ST4 Miles: 39.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| On my way to te JFK airport in NYC I decieded to stop and go for a run in Van Cortland Park. This was an awesome place to run in the middle of NYC. It was dirt trails in the middle of dense shaded woods. Amazing that I was secluded on a trail run in the middle of New York City. 4 easy but great 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 miles on tradmill in Panama Hotel and then was way too hot so went for 2 more miles in the middle of down town Panama City. Very congested and busy in the city but it was not as bad as I thoght it would be. Off to the Panama countryside for the next couple days. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in the mountains of Panama. I ran 2 miles up hill and then turned and ran 2 miles down hill pushing the pace. Up was at 7:45 pace up a pretty steady incline a bit steeper than Provo Canyon. Then came down 2 miles in 11:15. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on the island of Bocas Del Toro in Panama. Out and back course along the beach at sub 7:00 average. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles after long flight home from Panama. |
| Brooks Racer ST4 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.45 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.45 |
| Easy 8.45 miles at average pace of 7:19. I ran with James along Carterville road. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Ran with James and some of Timpview XC team again. We ran a very hilly trail run with total of 8.6 miles including run to and from home. Overall about 4 miles of climbing pretty steep. I think my legs will feel it for sure. | |
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| | Race: |
BAM 9K Trail Run (5.7 Miles) 00:39:24, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.40 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| I went up to Midway and ran the BAM 9K trail race. I was very sore from yesterdays hill run and this was a very hilly trail run that was pretty much pure torture on dead legs. I am not sure why I do this to myself other than I love to run and race even if I am not in great shape and it hurts I somehow still enjoy it. |
| Brooks Racer ST4 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Went to watch other bloggers at the Utah Valley Marathon. Ran the last few miles with several. Ran with Seth a little at the end and watched him win the race. Then went back and ran with Jeff a little, he finished 5th and just missed breaking 2:30. After that went back and ran with Sasha. Then ran back and saw Kory, Jeff and Walter and finally ran in with MaryAnne. The FRB had 5 of the top 10 spots overall. Great job by all today. It was fun to see everyone. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy 7.5 miles today with James. Hit some trails around our neighborhood that I didnt even know existed until 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 6.5 miles in the morning with James and Timpview HS XC team. Easy pace along river. Then 2 more miles in PM with James, Jared and Benjamin at 8:30 pace. |
| Brooks Ghost Miles: 2.00 | Brooks Racer ST4 Miles: 6.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Very easy 4.1 miles today along a trail loop from Timpview with James. Things are feeling pretty good with the knee overall. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles today. Tomorrow I will try and get 10 miles and see how the knee handles it. |
| Brooks Ghost Miles: 2.00 | Brooks Racer ST4 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.45 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.45 |
| Ran with James and the the Timpview HS XC team again. Easy pace averaging 7:30 pace overall with a gradual pick up the last couple miles. Will go for a longer run Saturday 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles from Bridal Veil Falls along the Bonneville Shoreline Trail back to Rock Canyon park and then to my house with James and then added two more with Jared. Easy pace overall but a good long run. |
| Brooks Ghost Miles: 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Easy 7.5 miles total today with James and 2 miles with Jared. Easy pace just under 8 min average. |
| Brooks Ghost Miles: 5.00 | Brooks Racer ST4 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Another run with Timpview High XC and James. We ran a route along the hills to the Y trail parking lot and back. We also did 5x hill repeats as well. Overall 11.3 miles of very hilly running. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.35 |
| Easy run today with James and some Timpview XC runners again. Then ran more with Jared later in the afternoon in the 90' temps. Knee was pretty tired and sore from all of the hills yesterday. About 27 miles in three days so I may end up with over 50 miles this week. |
| Brooks Racer ST4 Miles: 8.35 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy with James and Timpview XC again today. Knee felt better today at least. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| 11.2 miles total today. Ran another longer hilly run with James and Timpview XC. Nice hilly run and the knee feels pretty good. |
| Brooks Ghost Miles: 8.20 | Brooks Racer ST4 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.65 |
| Total of 9.65 miles today and a ice soak in the Provo River. Ran with James and did a 1 mile tempo in middle at sub 6:00. Then ran three more with Jared. Overall a good day and a great week. I ran 55 miles this week which is great and the knee is ok. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.65 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.65 |
| Went up to Provo Canyon with James and Timpview XC team. We ran a very hilly loop called Grizzly. Between the wind and the hills this was a pretty tough run. I have really discovered that trail running is so much better than hitting the pavement all of the time. Afterwards we soaked in the Provo River for about 15 minutes and froze. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.55 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.55 |
| Another run with Timpview XC and James. I really find it nice to be able to run with James and the team. How many Dad's can actually run with their son and their high school team. What a blessing it is! |
| Brooks Ghost Miles: 2.05 | Brooks Racer ST4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 162.45 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 170.45 |
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| Brooks Ghost Miles: 123.10 | Brooks Racer ST4 Miles: 39.75 |
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