| 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 | | 243.50 | 13.00 | 11.00 | 7.00 | 274.50 |
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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 | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| AM-Long Run up from home through the canyon and back. About 4 miles MP in 6-6:20/mile toward the end. Pretty decent workout all things considered. Also one of those days where it was too cold for shorts and yet too warm for sweats at the same time.
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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-Easy 5 miles recovery. 7th/O/b. Kind of warm and muggy for early morning.
PM-No run. Watched Gran Torino and celebrated my birthday today. 44 years young..
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-6 miles easy in the snow. 7th/Union. I thought that wind and flurry was going to bite the right side of my face off coming back towards home. Brr..
PM-4 miles easy. No watch. The walks were actually pretty clear this evening in spite of 3-4 inches of snow.
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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 | 5.00 | 0.00 | 0.00 | 9.00 |
| AM-9 miles. 7th/Union/Highland Dr. Much better conditions today. And my hips actually opened up and ran with the rest of the body today!
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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. 7th/94th west.
PM-5 miles. 7th/10th east ext. 6x30 second pickups at 5k effort.
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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 easy aerobic at 8/min-7:30/mi. pace. Awake untll late last night worrying about future job and career things. Worked on an old radio restoration for someone until I felt drowsy enough to get back to bed.
PM-Easy 4 miles. No watch. 7th/7800s O/B. Had an awesome lunch with tuna rolls. Two more miles later with the boys. Long run hopefully tomorrow..
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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 | 3.00 | 3.00 | 0.00 | 18.00 |
| AM-12 miles with 6 at MP/LT Canova run. 7th/94th/Sandy bench area. 1.5 miles with Aaron. He is most certainly going to be a natural distance runner..
PM-Easy 6 miles this afternoon. 7th/Union o/b.
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM-6.5 miles recovery this morning then ran to church with the boy another half mile because we were running late. Needless to say we got some odd looks..
PM-6 miles easy with 6x30 sec strides on the grass. This is the upside to daylight savings time. Leisurely late evening runs..
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM-13 miles easy-medium effort up past the bottom. Murray/Holladay area. O/B. Fairly hilly..
PM-5 miles on 7th. Traffic was heavy this evening with an awful lot of folks talking on cell phones. Needless to say it was precarious a couple of times. Wasn't there a law passed recently about driving and talking on cell phones? Need to find another time or another route.
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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-8 miles ez. Union route.
PM-4 miles easy. 7th/o/b. Up late with "Rough Stone Rolling" a biography of Joseph Smith. Just started reading the book so no ratings yet. Interesting read so far however.
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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-8 miles with 3 miles of 1 min on 1 min recovery on hills. 7th/94th o/b.
PM-4 miles out on 7th/o/b. Was going to do 7 but didn't want to be late for my son's Scout court of honor this evening.
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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 easy. 7th/13th/State. Usual pushups and crunches with some bridges.
PM-No run. Studied and ran errands this afternoon. Keeps the running schedule on a less monotonous workload level.
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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 | 0.00 | 3.00 | 10.00 |
| AM-10 miles with 16x1 min on 1 min off at mile-2 mile race intensity. Probably more than three VO2 max miles but rounded off to three. It's the effort that counts.. Amazing weather for it also. Sunny and in the high 50s:) 7th/13th east. o/b.
On a side note, some physiologists now say there is no such thing as VO2 max? http://www.scienceofrunning.com/2009/12/fallacy-of-vo2max-and-vo2max.html That it's all a function of some level of lactate threshold and central governor theory. Steve Magness in the "Science of Running" states that we should not perhaps even aim for VO2 max. I'm not an exercise physiologist but for now I'll stick with this category. Maybe someone who knows Exercise Physiology can chime in..
PM-Bike for 11 miles then some salmon cakes and beer. Yum.. Got this recipe from "A man a can and a plan" recipe book. It's pretty good..
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM-12 miles out on7th/13th/up to bench. o/b. A little windy going out. Listened to Pastor Raul Ruis afterwards. He has a way of telling the straight truth without mincing words but yet also in a compassionate manner.
PM-6 miles ez this afternoon on the parkway trail
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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 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM-5 miles on 7th o/b. Crunches and bridges after. I'm going to hold the mileage at eighty this week with two high intensity sessions then cut back to sixty to recover and absorb the workload.
Going to a different church this morning for worship services. Should be an interesting experience.
PM-5 miles easy. 7th/o/b. It was warm enough to go with a singlet this afternoon.
PM2-One mile with Aaron this afternoon. He ran the last quarter mile pretty quick.. I was breathing and that is all I am going to say:)
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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-4 miles easy just to get out in the sunshine. Focused on other things right now that need my attention. ie-(education, career etc..) Took the cut back week early:)
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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 with 2x a quarter mile roughly in 80-83 sec at 5k effort at the end to keep things 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM-3 miles easy jog. Busy with other things that need to take more priority right now. Still actively looking for good employment and despite what they say in the stats, it's still not an easy thing to do. Feeling discouraged today:(.. Just running for fun right now:)
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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 |
| PM-4 miles with 3x400m at 80-82 sec. Did a lot of stretching afterwards. 7th/Ft Union o/b.
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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-4 miles with the last quarter at 5 k effort. No watch. 7th/ o/b.
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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 | 4.00 | 14.00 |
| AM-10 miles with 20x1 minute on 1 minute off. Half composed of hill charges. Then the last half on the down and flat sections of the course. I like keeping my speed work simple but also brutal and effective:) 7th/Union/13th east.
PM-4 miles easy recovery. Union loop.
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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-Easy 5 miles recovery. 7th/o/b. A little sore this morning from yesterday's speed play.
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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-8 miles on 7th/8600s. o/b. Finished with some stretching and core then ate a big breakfast while watching Portandia and getting laundry done. (I used to live in Portland Oregon.) Had a a few good laughs. Not a bad day overall..
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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. 7th/94th. o/b.
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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. Last 3 miles at 6:40ish pace. Keeping mileage low this week and quality up.
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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-Same as yesterday but with pickups at 5k effort on hills. 5 miles total. 94th/7th. o/b.
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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 easy. Parkway trail.
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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 | 2.00 | 0.00 | 8.00 |
| AM-8 miles on the treadmill with a 2 mile stretch at 11.2 on the mill. Weights and high step drills/back kicks afterwards while running with the boys.
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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 | 0.00 | 3.00 | 0.00 | 6.00 |
| AM-6 miles with 3 miles of random fartlek. 7th/9400s. o/b. Experimenting with a different approach to training empasizing low mileage and quality and then building up from there. Some speedwork/strides with every run but keeping it easy-medium aerobic in general. Changing footwear to my old Pegs tomorrow. I'm pretty sure worn out racing flats are whats causing my niggles lately in my right ham and piriformis:)
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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 on 7th o/b early this morning. First leg for 3 miles then 3 more after getting the boy off to school. Wore the Pegasus trainers which are over 3 years old with uncounted mileage and still retain a fair amount of cushioning. I don't why Nike tried to fix something that wasn't broke to begin with..
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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 | 1.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles. Last mile in 6:11. (50:37). parkway/state o/b. Rather warm and windy today.
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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 | | 243.50 | 13.00 | 11.00 | 7.00 | 274.50 |
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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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