| Location: UT,USA Member Since: Feb 27, 2006 Gender: Male Goal Type: Other Running Accomplishments: (2008) 5k Magna Classic (15:18)
(2007) Ogden Marathon (2:29:31)
(2007) St George Marathon (2:25:18)
Masters PRs:
17:09-2nd place Masters-
Draper Days 5k (2013)
1:16:58-2nd place Masters-
Utah Valley Half Marathon (2013)
Short-Term Running Goals: Sub 2:40 at Deseret News Marathon. Never quite conquered that beast yet. Long-Term Running Goals: Run a good marathon again in the future. Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.10 | 21.00 | 10.00 | 3.00 | 303.10 |
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| Nike Pegasus Miles: 304.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile jog. Union o/b. Really nice out there this morning. Just the usual gymnastics with ice, traffic, and unplowed sidewalks!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM-16 miles at the oval. (1:47:19)- Met up with Rob today and chatted for a bit. Good to see him and his family and also hear his wisdom on running and kids. Also met some new people there today which all in all was a nice change of pace from the usual zoo like atmosphere at the gym. Just unfortunate that the drive is a small trek to get there however. Still, it's my goal this winter to get out there more often:)
PM-4 miles treadmill (27:13)
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| Nike Pegasus Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM-4 mile jog. 7:30-8:30/mile pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles. TM. (41:19)
PM-6 mile easy jog. Union loop.
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| Nike Pegasus Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 1.00 | 3.00 | 17.00 |
| AM-13 miles at the oval with some intervals in the middle. Old and slow.. I think I'll keep the split times to myself:)
PM-4 mile shakeout jog.
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| Nike Pegasus Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-4 miles at the zoo. TM-(27:11) Too fast for good recovery but I went with it anyway.
PM-12 miles easy. No time. 7th/Union/parkway trail.
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| Nike Pegasus Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| AM-Easy jog-run. 5.6 miles Quarry/o/b. Really icy this morning. Almost could have worn skates in some sections.
PM-4 miles TM. 7-8/min/mi. (30:11)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 2.00 | 0.00 | 14.00 |
| AM-10 miles TM progresssive with 6 miles in (36:05) Did some stretching and cooled down for 4 more at 7:30-8/min pace 1-1.5% incl.
PM-4 miles easy TM. (32:35)
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| Nike Pegasus Miles: 14.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles at the oval. 8/min-7:20/mi. Most laps were dialed in right around 7:20-7:30/mi. pace.
PM-No run.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM-Easy 4 miles. TM. (28:22) Felt a little tight starting out and am still struggling with some imbalances (hip drop) but otherwise ok. More weight work maybe?
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with 5 on the road and 5 on the mill. 7-8/min pace.
PM-No run this evening. Couch potatoing it to watch the new PBS Sherlock episode and Downton Abbey. Too bad this is the one and only Sherlock episode until next year..
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| AM-Very easy 5 mile walk jog. Really decent weather out today.
PM-No run. Wintertime vehicle issues:( Just a thermostat though..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| AM-8 mile medium progressive run with 2 on the road warm up and then 6 on the mill. 6 mile segment in (38:22) Worked the pace all the way to 5:39/mile and felt really good other than the hip wobbling which bothered me a little. (Man I gotta get moving again on the weights and core..) Ended up backing off the pace and wrapping up the run. A friend from church was good to give me a lift home from the gym. 8 miles total with stretching and ab work.
PM-7 miles on 7th o/b. (49:14). Icy..
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| Nike Pegasus Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-9 miles easy. 7:30-8/min pace. Stopped for coffee and headed up to the gym. Jogged a mile, stretched and finished up on the mill. By then the sun was out, it had stopped snowing and the weather was awesome jogging home. Go figure..
PM-7 miles easy jogging. No watch. 7th/State St o/b.
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| Nike Pegasus Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.00 | 0.00 | 15.00 |
| AM-12 miles with some pickups in the middle. Stopped at Mcdonalds for a post run snack. I must have been an odd sight running home with a sack full of sausage muffins:)
PM-3 miles and change on the mill @ 7-8/min/mi pace. Tired this evening.
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| Nike Pegasus Miles: 15.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles Oval with 1 mi jog warm up and then 5 @ 6:48-7:20/mi pace. Felt a little flat today. Time to cut mileage and pace on daily runs a bit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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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 |
| AM-5 miles on the mill. (37:32). Light stretching afterwards.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-13 miles easy jogging. Cottonwood/Union.
PM-No run. Went out for Indian cuisine and to see the film the Martian for our 13th wedding anniversary. Better than Star Wars in my opinion.
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| Nike Pegasus Miles: 13.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles at 7:30-7:00/mi on the mill.
PM-4 miles mill. 7-7:30/mi with 1.5% incline.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM-11miles. Sandy bench. Beautiful outside..
PM-6 miles. 7th/parkway.
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| Nike Pegasus Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| AM-5 miles walk/run easy on the mill.
PM-4.5 miles easy TM.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 4.00 | 0.00 | 10.00 |
| AM-10 miles with an alternating tempo run. No time just went by effort today.
PM-No run. Went to the Norman Rockwell exhibit at BYU with the family this afternooon.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-4 miles TM-8-8:30/mi.
PM-4 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-10 miles total with a .5 pickup and jog afterwards.
PM-6 miles treadmill easy-medium effort. (40:06)
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| Nike Pegasus Miles: 16.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles treadmill. (35:21)
PM-5 miles of ice, traffic, dogs and idiot drivers on cell phones.. And a zombie or two. A fairly decent run in spite of it all however.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 4 mile jog. 8ish pace or so.
PM-6 miles easy-medium and some short pickups. 1/2 mile jog with the boy after.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| AM-6 mile progressive tempo. (39:11).
PM-4 miles easy-medium.
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| Nike Pegasus Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles T-mill. (44:25) Stomach bug this morning. yuck..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| No run. Went to church and spent time with family.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 269.10 | 21.00 | 10.00 | 3.00 | 303.10 |
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| Nike Pegasus Miles: 304.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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