| 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 | | 218.20 | 48.00 | 26.00 | 0.00 | 292.20 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy 12 miles up to Dimple Dell via Bell Canyon and back. A little nippy to put it mildly. 7-8/min pace.
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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 | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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AM-Easy 10 miles at 6:30-7/min pace . TM. Too early. PM- 2.4 miles easy to work. Had to because of transportation issues. I shouldn't get too frustrated because the dang thing has more miles than the Starship Enterprise.
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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 | | 2.00 | 7.00 | 1.00 | 0.00 | 10.00 |
| High aerobic down to steady state for 10 miles with 8 miles at 5:50-6:00/min pace with last mile push at 5:33. Indoor track. Cooldown spinning on the bike. Lots of stretching especially hip adductors.. The right one is not giving me good range of motion for some reason. Alignment? |
| 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 |
| Easy 6 miles with last 4 at 6:30-40/mile pace. 7th out and back. |
| 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 |
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Easy 12 miles at 6:30-7/min pace with 10 30 sec strides at the end. 7th and 13th east out and back. Between my wife's work schedule and my work schedule, trying to finish a project for someone plus stupid errands, my long run just didn't happen today. Sheesh! Oh well I got 70 miles in this week. Hmm... I'm beginning to think this is a young single person's sport maybe? NO WAY! Eye of the Tiger baby.
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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 |
| Easy 6 miles at 6:30-7:30/min pace @ 1% TM at school. First 2 at 7-7:30 with last 4 at 6:30/mile. |
| 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 |
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AM-Easy 7 mile jog. Ft Union out and back. PM-Easy 5 miles late last night. TM. 7-7:30/mile pace. |
| 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 | | 7.00 | 5.00 | 3.00 | 0.00 | 15.00 |
| Steady state for 15 miles up to the canyon and back home. Easy up and then faster going down. Time went by quick on that one for some reason. Just really enjoyed being out and moving today. |
| 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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AM-10 miles at 6-7:30/min pace. Nice day even with the chill in the air. I am surprised how good I felt today as I got more into the run especially considering yesterday's longer distance run. I think I must be starting to absorb some of these miles finally:) 7th east 9400 south eastwards out and back. PM-No run. What I did today was plenty I think especially in light of the time I got home from work. The one thing I really don't want to do this year is overtrain.
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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 |
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AM-Easy 5 mile jog. 7:30-8/min/ pace. 7th out and back. PM-More easy running for 5 miles total. 7:30-8/min pace. 7th via Cafe Rio out and back. Late night run. Tired..
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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 | | 9.00 | 6.00 | 3.00 | 0.00 | 18.00 |
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Long MP run. Easy for the first 8 miles up towards Draper parkway and then progressively pushed down the pace in the last 9 miles. 1 mile cooldown. Maybe count that one later however I don't like counting junk miles.. 17 miles total at 5:32-7:35/mile pace. Dang, it was so nice out today that I wore just shorts and a long sleeve shirt.:) Up Draper Parkway trail and back. 18 miles total including cool down. 1:58:25 total time.
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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 | 6.00 | 0.00 | 0.00 | 12.00 |
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AM-High aerobic twelve miler. First six easy at 7-7:30/mile. Last 6 miles at 6-6:30/mile steady. 7th and 13th east out and back. Another nice weather day:)
PM- No run, played with the boys and listened to a radio that I worked on a bit more this afternoon now that I had some time to myself. This is a Crosley 515 superhet from the Depression era with five tubes, AM broadcast and an old police (shortwave) band. Not the best photo as it's from my webcam but you get the idea.. One of my favorites now and even more so than the larger RCA tombstone model that I have. 
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy aerobic 10 miles at 7/min pace or so. Ft Union/Sandy loop. PM- Another no p.m. run. I had a honey do list with a dozen things on it this evening like fix a sink disposal, various errands of my own, go get a furnace filter and re-fabricate kitchen drawer brackets which my 8 year old kindly broke while climbing on them looking for "treats" to name a few. So.. I was busy. Cest la vie..
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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 |
| 10 miles at 7-8/min pace. Up toward the canyon and back home at lunch break on 94th. Busy day to say the least.. |
| 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 |
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AM-Easy 5 miles on 7th. 6:30-8/min pace. 7:12 avg. PM- Very late run tonight. Easy 5 miles on 7th east 7-8/min pace. That couch is looking pretty good right now. zz..
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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 | 2.00 | 0.00 | 0.00 | 10.00 |
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AM-Easy 6 miles with 4 at 7-7:30 pace and 2 at 6/min pace. Rio loop + .3 mi. PM- Easy 4.5 miles total with some stride outs. 7th east and common grass. 7/min pace or so.
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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 | | 15.30 | 0.00 | 6.00 | 0.00 | 21.30 |
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AM-Tough medium distance run with AT segments. A total of 13 miles in pouring rain, wind, everything you need to kill yourself off for the day! 3x2 miles progressive in pace. First set of two up and last two sets down with 2 min easy running in between sets. Up 8600 s to 9400s and along 1300 east toward the canyon and back. Not sure of the pace going up but the last two coming home (flat to rolling with .5 down were in 10:42). Two mile cool down at 7-8/min pace. PM- A 2.3 mile run to work. Body feels pretty good all though the core definitely needs some work. (back is kind of tight for some reason today..) But I've found a nice balance of intensity and distance so maybe a small boost in mileage is in order now. All in all a good solid week of training I think. PM2-Easy 6 mile recovery jog/run on the TM late tonight. 8/min pace.
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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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Easy to medium 12 miles with 4 at 6:30-45ish and 2 at 6/min pace or so. 7th and Ft Union via the rec center. |
| 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 | 4.00 | 4.00 | 0.00 | 12.00 |
| Hilly 12 miler with 10 miles of fartlek. It was definitely a good strength building run for sure. Sandy bench area via 7th and up 9400 s. Rio. I also saw Hyrum's Utah Valley Marathon poster on Quarry bend right by Cafe Rio. I can't believe how much that race has grown over the last few years. |
| 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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AM-Progression run for 6 miles total at 6:10min pace avg. Last 2 at 5:10-5:20/mile SLCC TM. PM-Just way too busy with work, school, wife working graveyard shift and kids=NO RUN:(
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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 | | 15.50 | 3.00 | 3.00 | 0.00 | 21.50 |
| AM-Steady state distance run with miles 4-10 alternating pace every other mile going from sub six to 5:30/mile pace and then back to just over 6/min pace. Easy miles at 6:30-7:30/min pace. Core work with crunches and back raises after. Draper trail head out and back via 7th and 13th east. PM- Easy aerobic 6 miler at lunch. 7-8/min pace. Ft Union out and back. Felt pretty loose considering the previous workout. But I had some good solid sleep last night and that made a HUGE difference today possibly. |
| 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 |
| Easy 10 mile recovery jog/run. 7-7:30/mile. Recovery pace is really coming down now for a given hr. I'm feeling pretty pumped about this:) 7th east out and back. |
| 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 | | 5.00 | 10.00 | 3.00 | 0.00 | 18.00 |
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Morning trek to the Oval for weekly turn and burn in what seemed like an endless march in circles. I actually managed to pull out for 18 miles again this Saturday and after a fairly fast one mile warm up I then began the 3x2 mile AT tempo. Ok, so.. My first lap splits were at 1:25-26 which if my math is correct converts to roughly around 5:15-17/mile pace and a 1:27-28 second/lap (5:20-5:23) on the next mile. (11 laps = 3 miles.) @ 442 m per lap. The pace felt fine I think I just felt kind of flat and out of gas and this was probably because of the overall faster and higher mileage this week. In light of that I decided to cut the session short to 3 miles and then proceeded to run up to investigate the identity of a lady I kept seeing running the other way. Sure enough it was Rachel aka RAD from the blog. We had some good conversation and I ran with her for a couple of miles and then also with her friend whom I found out was an electrical engineer and a really nice guy. Always good to meet new faces here. Ok .. I'm not really into writing long and winded blog entries so time to cut to the chase; I managed to finish the rest of my run at 6-6:30/mile pace with the last miles at sub six a short cool down mile. Next week I think it might be time to just maintain the mileage but shift the emphasis to some short speed sessions with full recovery for a couple of weeks. Hopefully this will wake up those fast twitch fibers some more. The 5k is not a lope after all. Out..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 6 mile jog on 7th and 13th. Some pickups toward the end and some stretching. Yet another very windy day. PM-Easy 10 miles on the Ft Union/Sandy bench loop. 6:30-7/min pace. If any one is interested you might want to go the Let's Run website and read the article on the Japanese runner who just ran a 2:08 and then proceeded to pass out at the finish. You might say so what it happens now. Consider that the guy also works full time, has a 29 min 10k pr and is not sponsored. I don't know about you but reading that just makes me even more determined. I like that guy he is definitely one gutsy runner..
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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 | | 218.20 | 48.00 | 26.00 | 0.00 | 292.20 |
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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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