| 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 | | 230.00 | 52.00 | 13.00 | 12.30 | 307.30 |
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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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 11 miles on the JRT with 16 min very hard. 4 mile warmup and 4 mile cooldown. |
| 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 recovery run of 6 miles at 7:20-8:00/mile pace. 7th east and Rio Loop. |
| 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 miles at 6:50-7:20ish pace. 7th and 13th east. |
| 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 |
| Easy 15 miles with middle 5 at 5:40-6:00 /mile pace. Draper loop. |
| 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 miles at 7-8/min pace. 7th and 13th east. |
| 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 | 8.00 | 0.00 | 0.00 | 18.00 |
| 18 miles with 8 miles at 5:40 ish -sub six pace. Mtn Dell and Wasatch blvd loop. hilly.. |
| 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 miles at 7-7:30 pace. 7th and 13th out and back. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Race for the Cure (3.1 Miles) 00:16:19, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.10 | 11.10 |
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Good race but tired from a late night shift so I'm not going to write too much on this report.... Went out with a young guy who is a 9:50 2 miler and I think one day will really be an awesome runner as he had speed written all over him. And so it goes then I got out out kicked at the end. LOL! Strange thing was is that I felt relatively comfortable at mile 2 with a 10:21 split and he seemed like he was struggling a bit going up that last mile grade. Must not have been too bad because he sprinted away from me in the last 200 meters or so. Yikes! I'm getting old I guess because I just don't have that kind of speed any more, not to mention I could use some track work also. Overall though I'm still pretty dang happy with the time as it was only 8 sec slower than the last time I ran it in 2007.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles at 7-7:30 mile. 7th and 13th east. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles on 7th east. Watched a really cool film.. Wow, what a movie.. " The kingdom of God is within you, when I run I feel his pleasure". - Eric Liddell from Chariots of Fire. |
| 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 | 8.00 | 0.00 | 0.00 | 20.00 |
| Went out out originally for 18 but saw Maureen on the way back and chatted with her while I cooled down from the tempo segment. She looked good and seems determined to make a go at it this fall. Good, she deserves it after having to struggle with the setbacks she has gone through lately. 20 miles total with 2x4 at MP. Draper parkway trail out and back via 13th east and down to State Street. |
| 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles Ft Union/Creek Road and Sandy loop. 7-8/min pace 8/min up and 7/min down. 4.5 hrs sleep. Stay strong.. |
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| Steady state 10 miler with 8 miles at 6-5:42/mile. Last 4 into a headwind at 5:48-6:02 /mile pace. 7th and 13th east loop. |
| 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 | 5.00 | 0.00 | 0.00 | 10.00 |
| Easy-medium intensity run up to the bench out and back. 7-7:30 ish up and somewhere around Sub 6-6:30/mile or so coming back. |
| 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 | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
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Medium long run with 4 miles of LT work. 15 miles total. 11 miles at 7/min pace. 4 miles of fartlek. 4x5 min semi hard effort with 1x400m at the end all out. 2 min jog rest interval. Legs and even the spirit I suspect are a little tired now. I really missed the Ogden Marathon this year.. Congrats to all of you who went and did your best. In the end I believe thats all that really matters. Anywhoo time now for my late night old time radio show and to do some project work on one of my antique radio sets. Yeah yeah I know I'm a dork.. Some days though I love it more than running :)
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles on 7th at 8/min-7:30/mile. Getting warmer out here now.. |
| 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 |
| Easy 8 miles at 7:30-8/min pace. Just enjoying the run today.. 7th and 13th east 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 6:30-7:30/mile. Sugarhouse and Foothill Dr area. I love running in the rain. |
| 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 | 3.20 | 10.20 |
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PM1-6 miles with 1 MP mile to get the nervous system awake. Did the Rio Loop with 8x2 min of hard fartlek at 2 mile race pace intensity. Took 1 min recovery run between repeats. Kept the heart rate up this time by running the recovery a little faster and shorter than usual in order to get a good vo2 stimulus. Felt strong right up to the last repeat which is a good sign. HIIT training all though seemingly counterintuitive for marathon tapering is actually more effective at stimulating fat burning after the session vs other methods as recent studies have shown. Eventually I will do these as laid out by the original protocol which employs shorter work periods at higher intensity. For now though I want to experiment and have fun with something closer to Gerschler's methods coupled with a longer and more drastic taper. It may be wrong and it definitely goes against traditional/conventional marathon tapering procedure but I want to experiment and try a new angle. If done correctly without too much volume/intensity I think it may optimize muscle recovery while giving a nice sharpening effect. In fact I was reading that it takes 4 weeks to fully repair muscle damage incurred by high mileage marathon training. So does it make sense to keep banging out high mileage coupled with that last killer long run before a marathon? How much real benefit will I get? Then again will this disturb the carb to fat burning ratio during the race itself? These are questions I was asking myself the other day while running and meditating in the rain. PM-2 4 mile recovery jog at 8/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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 miles via JRT at 7-8/min pace. Met up with Demetrio, Bill and Emily on the trail and talked for a few in the last miles. Beautiful evening.. |
| 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 | | 2.00 | 3.00 | 5.00 | 0.00 | 10.00 |
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One rec center pass- $5.50, one Starbucks grande coffee-$2.00, Bruce Springsteen on the radio- free, Knowing your in good shape; priceless... 10 mile treadmill progression run with first 5 miles steady in 31:11 and then a 5 mile tempo at 1% incline in 26:31. Needed to unwind a little today:) Now its time to finish the job by pigging out on some Cafe Rio while watching re-runs of NCIS.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM-Easy 7 miles recovery at 7-8/min pace. 7th and 13th east out and back. 8/min out and 7ish back. Still half asleep.. |
| 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 running today however I did get a nice workout at work:) |
| 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-6 miles with 2 at 6:30ish and 2 at sub six with a fast pickup at the end. TM at school. PM-4 miles very easy with a few strides at the end. 7th east out and back.
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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 | 4.00 | 0.00 | 12.00 |
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Nice clip at 6:30-6:40ish for 6 miles and then 2x2 miles at 5:18-5:36 with 5:36 on a slight grade and 5:18 going downhill on the last half mile. Legs felt ok but not yet fully recovered from yesterday and Saturday. Definitely taking it easier tomorrow for sure. Saw Maureen on the road tonight and talked a bit. It was a good thing because I was kind of crabby on the sleep side waking up this afternoon. Talking with her helped to put me into a little better mood :)
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles recovery on TM at 7:30-8/min 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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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Feeling a bit sluggish this morning on the run with pace and overall energy ok, however I was a little heavy in the legs. Went home and right before I got into the shower it was as I suspected; I was a few quarts low today.. I have got to watch the hydration better now that it's summer. The interesting part of the run is that I was being paced by some kid for while on a skateboard and with this big old hound pulling him along. Talk about green transportation LOL! Obama would be proud of this guy. 10 miles with 6 at 5:40ish to six minute pace or so. 7th east out and back.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles at 6:40-7/min pace. 7th east. Cool breeze felt good 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 | | 6.00 | 6.00 | 0.00 | 3.00 | 15.00 |
| Finally got out this afternoon for a 15 miler out to Draper bench and back. Workout was 5 min hard and then 10x1 min on and off. Cooldown and stretching. |
| 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 miles recovery today at 7-8/min pace. 7th and 13th east out and back. Avg about 7:30 on the first 5 miles and then 7min or so on the last 5 miles. Felt surprisingly good this evening but I think part of it though was getting a good solid 9 hrs sleep today and having lower weekly mileage. |
| 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 aerobic run of 6 miles at 6:45-7/min pace with last 2 at 6:45 or so. 7th east 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 | | 230.00 | 52.00 | 13.00 | 12.30 | 307.30 |
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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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