| 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 | | 255.00 | 41.00 | 22.00 | 0.00 | 318.00 |
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| Nike Pegasus Miles: 288.00 |
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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 | | 7.00 | 1.00 | 4.00 | 0.00 | 12.00 |
| AM-8 mile progressive run. (48:07) TM. Felt pretty good.
PM-4 miles dodging cars and plough piles. Seemed more like a steeplechase course at times:) Good clip at the end though.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-5 miles T-mill (35:51). Upper body weights with torso and core work.
PM-7 miles with strides after. Hard to find a decent stretch without ice.
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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 | | 9.00 | 2.00 | 2.00 | 0.00 | 13.00 |
| AM-6 miles. T-mill (37:51)
PM-7 miles with some long surges in pace.
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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 |
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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-4 miles easy.
PM-9 miles easy plus strides. Not as cold this evening especially with a decent pair of gloves now..
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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 |
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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 TM (38:22).
PM-Off. Big workout and mileage day tomorrow.
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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 | 4.00 | 4.00 | 0.00 | 24.00 |
| AM-Easy 8 miles TM. (56:33)
PM-16 miles up to the gym with 10 miles on the roads.
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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 |
| Off. 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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM-5 miles treadmill (33:46).
PM-10 mile steady state run.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-4 miles.T-mill (30:39) Took it easy for tomorrows "Big Workout". Some long LT intervals or mile repeats maybe.
PM-6 mile jog. Picked up the pace a little the last two miles.
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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 | | 1.00 | 3.00 | 2.00 | 0.00 | 6.00 |
| AM-6 miles t-mill (37:41) 0.5% incline.
PM-Studied and went over section 89 of the Doctrine@Covenants. Sometimes we're given a weakness so that ultimately it will become our strength.
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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 |
| Went for just a short 4 mile easy jog today. I was hoping that we might actually get through this winter for once without having the usual inversion soup.
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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 mile jog. Nasty out there again so I kept the pace pretty easy most of the way.
PM-6 miles easy.
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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 | | 15.00 | 6.00 | 0.00 | 0.00 | 21.00 |
| AM-15 miles mill/road. Last 4 at MP effort.
PM-6 miles easy-medium. No watch.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM-6 mile easy jog. 1 with Aaron and the rest on my own. Light rain finally moved in today and flushed a lot of the gunk out of the air. In addition it felt rather balmy being in the low 40s as compared to our temps recently. All in all it just made for a nice trip outside.
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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 t-mill (35:52) 1% incline. Fitness is progressing slowly but steadily with the training heart rate coming down over time.
Working on some PHP programming lately also which is coming along fairly well. Still a ton to learn but if I can self educate myself to restore antique radio and TV I can do this also. The goal is to get proficient enough to be able to land a programming job sometime down the road.
PM-5 miles easy 7-7:30/mi at lunch time.
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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 | 4.00 | 0.00 | 0.00 | 21.00 |
| AM-Easy 9 miles at 7-7:20/mi pace. Hill surges in the middle.
PM-Easy-medium 12 miles on Union/20th ext. Wore shorts outside for the first time this year. That was sweet..
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-7 miles easy. No watch. Shorts again today!
PM-5 miles lunchtime. 7-7:14/mi pace. I think I have finally figured out what is going on with my second run of the day.. I'm simply not taking in enough carbs. Simple but sometimes overlooked.
One more thing I thought i should add.. My best days running are perhaps over. That I realise.. However, this is the first time in a few years I've been able to run continously injury/pain free in some time. That being said I'm going to take advantage of it allbeit hopefully with more wisdom this time. IE-Building up a strong base first and then and only then incorporating vo2 type workouts etc. Studying Lydiard, John Kellogg etc for guidance.
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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 |
| | 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-4 miles t-mill. (28:41) 1% incl.
PM-6 miles on the parkway.
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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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM-4 miles t-mill. (27:56) 1% incl.
PM-6 miles with a few hills and speed changes. Nothing too serious.
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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 | | 13.00 | 2.00 | 3.00 | 0.00 | 18.00 |
| AM-18 miles with CV pickups after warming up. Last 2 at MP intensity. SLC marathon course/avenues.
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| Nike Pegasus Miles: 18.00 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM-4.5 miles easy. Felt ok this morning considering yesterdays long 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 | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM-6 miles t-mill/1% incl. (41:06).
PM-6 miles with 4 on the t-mill at 1% (26:51).
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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 | 3.00 | 1.00 | 0.00 | 12.00 |
| AM-4 miles t-mill. (27:31)1%
PM-8 miles parkway loop ext. Last 3 miles progressive at 6:10, 6:00 and 5:54.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-5 miles early t-mill (35:27)1% incline.
PM-7 miles parkway loop. 6:40-7:20/mi pace.
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM-4 miles t-mill. (27:34) /1.5% That seems right:) Not all treadmills are created equal it seems..
PM-8 miles on 13th/bench o/b. No watch.
PM-4.5 miles 6:50-7:30/mi. 94th/rail trail. Shorts again which was nice.. Spring is almost here.
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| Nike Pegasus Miles: 16.50 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Took today off. Split long run with wave tempo tomorrow.
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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 | | 1.00 | 1.00 | 6.00 | 0.00 | 8.00 |
| AM-8 miles (46:27) Last 4 miles 1% incl. Going to hold volume and pace down a bit next week to see if the legs freshen up. Not one of my better tempo runs.
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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-5 miles. Union loop 7-7:30/mi. Really great running weather lately. Almost feels like springtime.
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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-5 miles easy. 7th/10th/o/b. (34:27)
PM-8 miles. No watch. 94th/parkway.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 255.00 | 41.00 | 22.00 | 0.00 | 318.00 |
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| Nike Pegasus Miles: 288.00 |
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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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