| 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 | | 239.50 | 19.00 | 15.00 | 4.00 | 277.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
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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 easy. No watch. 7th/9th/Sandy bench. Situps and push-ups after.
PM-Lower body weights.
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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 | 2.00 | 0.00 | 18.00 |
| AM-Middle long run with 2 miles kicked in somewhat hard at the end on the way home. A little windy but still pretty nice out. 14 miles total this morning.
PM-4 miles easy. 7th/ob.
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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 | 5.00 | 0.00 | 0.00 | 15.00 |
| AM-5 miles. 7th/94th o/b. Weights and roller.
PM-10 miles medium-MP intensity for 5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM-5 miles at lunch time. Loop plus extension. Pushups, wiper planks and crunches afterwards. Got out rather late today. Spent most of the morning working on some biochemistry related to my online coursework. Fun stuff..
Our daffodils are coming up and it's only the beginning of Februrary!
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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 |
| PM-Ran up to the gym and did a quick aerobic pace test then did some stretching and played on the weights. 8 miles total.
PM2-Late evening run while Ian went shopping for books at B@N with his Christmas gift card. 5 miles total.
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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 | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| AM-14.5 miles with Fritz, Jon, and JP. A pretty decent workout with all the hills and wind today..
PM-5 miles easy 7th o/b.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM-Got out for 6 miles. Just too nice outside to stay indoors all day doing nothing. We're forecasted to hit 70 degrees for a high next Saturday. Sounds nice but it's really weird for this time of year in the Wasatch. Not good for the snowpack either I would suppose. I'm taking advantage of it to get some good quality training in though.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | 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 total this morning with some random pick ups on the way home. Felt the temperature drop with the headwind almost within minutes coming down 13th. Got some weather moving in now. Hopefully something will come of it precipitation wise.
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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 | 0.00 | 3.00 | 0.00 | 12.00 |
| AM-12 miles with 4x4 minutes hard/equal rest period coming back. 13th/7th/94th course.
PM-Easy 10 mile spin on the bike right after the run with hydration and snacks on the go to refuel. Had to cut it short because of flat tire issues.. Time to get thorn resistant tubes! Another gogeous day though even if it was a bit cooler than previous.
Cooking up some Swedish Meatballs from Ikea with red potatoes and whole wheat bread. Devastatingly good and mega caloric..
PM2-Core work with the usual pushups and situps plus single leg bridges on the yoga mat while watching Downton Abbey. I wasn't sure whether or not to admit this but yes I actually like Downton Abbey.. There I said it.
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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 | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile wake up run. 7th/o/b. Picked up the last mile at around 6/min pace.
AM2-Easy spin for 12 miles on the bike. Felt great and legs felt good and strong this morning.
Breakfast-Small bowl of raisin bran cereal/yogurt.
Lunch-Curry chicken and rice with carrots and broccoli.
Sn-Yogurt/dark bread with peanut butter.
Dinner-Beef patty/green beans. yellow potatoes.
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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 | | 19.00 | 0.00 | 1.00 | 0.00 | 20.00 |
| AM-10 miles with 10x30 second strideouts. Picked up the pace on the last mile to sub six minute. Pushups and ab crunches afterwards.
AM2-10 miles easy just before lunch time with pace and heart rate sampling. Stretching afterwards and roll out.
Br-Oatmeal.
L-Peanut butter sandwich/apples.
D-Pasta with chicken and olive oil. Mandarin oranges.
Sn-Dark chocolate bar.
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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 |
| AM-Easy 4 mile wake up run. Core work afterwards including crunches/pushups. TM/1% 26:54 total time.
Inspired by a national class ultra runner I gave up coffee 3 days ago. Now I am drinking Pero which is a chicory, rye and barley substitute beverage. So far no issues except for occasional headache which is mild.
PM-6 miles progressive at lunch time with the last mile at 6:11 going uphill. JRP/State St.
Br-Fruit and yogurt cereal.
Sn-Bagel.
L-Tuna on whole wheat with carrots.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 mile wake up jog. Felt a little sluggish this morning. Going without caffeine is catching up this morning. The last three days were not too bad but today was a little slow..
PM-No run.
B-Eggs and toast.
L-Two Tunafish sandwich. Pears.
Sn-Peanuts in the shell! YUm..
D-Pasta and bean stew with honey cornbread.
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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 | | 7.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| AM-12 miles with 5 mile AT run. (5:54-5:58)mile 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-4 miles total easy recovery with 8x30 sec strides on the grass 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 | | 9.00 | 10.00 | 0.00 | 0.00 | 19.00 |
| AM-Mid long run up into the bench area via 9400s. Solid run today.
PM-6 mile easy recovery. 7th/parkway. Shorts and t-shirt again..
Br-Oatmeal/raisins.
L-3 scrambled eggs/whole wheat toast and honey.
Sn-Porkchop and a little stuffing.
D-Lots of sphagetti with fresh garlic marinara. 3 plates..
Sn-Milka Chocolate bar..
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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-Easy 6 mile recovery jog along 7th/94th/0b. Pushups and situps along with planks and single leg bridges after.
Br-Protein Cheerios/banana.
L-Leftover sphaghetti with marinara.
D-BBQ pork/baked golds/green beans.
PM-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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM-10 miles. Strideouts and some light core work.
AM2-6 miles easy. Tight right hamstring otherwise fine.
Br-Oatmeal/raisins.
L-Boglogna sandwiches.. It was Oscar Meyer at least..
D-Leftover Pork chops with Stove Top dressing..
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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 |
| AM-No run this morning. My wife had gall bladder surgery but had really good surgeon. Even with all the stress of living in this day and age of life I'm grateful for good doctors and modern medicine.
PM-4 miles easy plus exhausted.. Welcome to life especially as you get older.
We won't even talk about diet today. Especially in the morning as it consisted mainly of Lorna Doone's and Oreos in the waiting room..
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Staying at home to take care of my wife and get some other things done also. Taught my boy how to play hacky sack today. That was pretty cool..
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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 | 3.00 | 0.00 | 4.00 | 16.00 |
| AM-16 miles at lunchtime up to and through Wasatch Blvd. HIIT workout in the first segment and then easy in the middle with a pick up in pace again on the last 3 miles.
One thing I left out.. Mainly because I wasn't sure about identification of the bird. Just a short distance from the La Caille on Wasatch Blvd I had an encounter with a bird of prey I could of swore was a Peregrine falcon. It flew over to me from it's nest high in the trees and literally came within feet of me! It landed, then became airborne again, (Perhaps fetching lunch?) and hovered a bit until I had passed and then went back to it's high tree nest. I have to admit it was a bit scary... But exciting at the same time.
Anyway.. Something different on the run for me.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 mile recovery jog. 7th/OB. A little sore and stiff this morning from yesterday's roller coaster run.
PM-No run. I had a job interview for a pretty good position. Fingers crossed..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-Easy 8 miles. 7:30-8/min/mi. Still recovering from Saturday's monster long run.
PM-Easy 4 miles. No watch. Accelerations at the end to keep the legs awake.
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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-8 miles. Union loop O/B.
PM-5 miles. 7th/94th down/O/b. Last day to wear shorts for a while I'm thinking.
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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 easy. Big workout tomorrow with mainly LT work and speed changes.
PM-5 miles easy in the snow/rain mix.. 7th/Ob.
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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 | 4.00 | 0.00 | 10.00 |
| AM-10 miles today consisting of random fartlek segments at LT intensity. Really windy going out so I had to just slow down a lot in the beginning and not worry about pace timing. Some days you can use pace compared to current race ability. Other days not so much...
PM-No run this afternoon. Went up to visit my parents this afternoon and run some errands. By the time I got home I needed to prepare dinner; (which I ruined.. Fried Chicken and potatoes.) It's ok I have enough mileage so far this week. No sweat. And Kim thought the chicken was just fine if not a little burnt)-
On a side note Spock died today.. Kind of sad when I found out. I really liked Leonard Nimoy and have always been a big fan of the original Star Trek series. I first remember seeing it in syndication when I was just a little shaver and on a black and white TV with rabbitt ears for an antenna! Most people didn't have cable back then.. The world has lost a good actor and a really great human being. He was 83 today.
Live long and prosper..
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile recovery jog. Wore my old Pegasus out of the closet which felt mushy compared to the T-7s but definitely easier on the legs. Fritz has me sold on the shoe so I may just make them my next pair and save the T-7 for faster work.
PM-No run. Carboloading with sphaghetti and Ragu for tomorrows long run while watching Out of Africa. I really like the cinematography in it.
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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 | | 239.50 | 19.00 | 15.00 | 4.00 | 277.50 |
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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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