| 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 | | 201.00 | 34.00 | 16.00 | 4.50 | 255.50 |
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| Brooks T-7 Miles: 176.50 | Brooks T-7 Miles: 30.00 | Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 36.00 |
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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 | | 51.00 | 20.00 | 6.00 | 0.00 | 77.00 |
| 77 miles total for this weeks mileage with 3 quality sessions.
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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-5 miles on Union loop. (33:56).
PM-5 miles on 7th/9th. Last 3 at sub six pace.
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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-Easy 4 mile jog with 6x30 sec pickups in the middle. 7th/ob.
Spent the rest of my day off watching wood working and antique radio cabinet restoration videos. My other hobby.. Getting into the woodworking aspect of things now which takes more patience, but is ultimately more satisfying in many respects.
PM-6 miles of trail work with the same 6x30 sec accelerations.
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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 mile jog at lunch. 7th/94th. Also found a dollar in the road. Must be my lucky day..
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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 | 0.00 | 0.00 | 9.00 |
| AM-9 miles easy with the last 3 at 6:28-44. 20th east 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 | | 2.00 | 2.00 | 5.00 | 1.00 | 10.00 |
| AM-10 miles with 10x30 second speed hills/1min jog rest and then 6 miles of threshold running at 5:40-:50 pace with subtle and alternating slower periods in pace above that. Basically just trying nudge down the threshold with random road fartlek by feel.. I'm fairly good at estimating distance and workload with just gmap so I'll go with it. 7th/94th/20th east hill route.
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| Saucony Fastwitch Blueberry Lime Squeeze ) 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 | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles parkway/7th. Went bare chested this morning and ran through the sprinklers along the way. Felt awesome.. (38:45)
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| Brooks T-7 Miles: 6.00 | Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 6.00 |
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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 | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| AM-7 miles. Untimed. Quarry/94th.
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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 | 0.00 | 0.00 | 11.00 |
| AM-6 mile wake up run. (40:27) 7th/94th/13th o/b.
PM-5 mile afternoon heathen run. (34:17) 7th/10th plus grass strides.
Celebrated my son Ian's 13th birthday. My other son Aaron smashed a cupcake into his face and started a food fight during his speech about being 13.. At the same time our living room clock chimed on the hour Jim Croce's melody; "Time in a Bottle". Priceless..
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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. (29:11) Taking it easy today with tomorrows hill repeat session. Should be great fun..
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 10 miles. bench loop. Busy with appointments, errands and car issues. Try to get the workout done tomorrow hopefully.
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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 late morning. Slow.. 8/min pace up and 7-7:30/mile pace down. 94th/7th/o/b. You have to take the heat into consideration however.. Plus being a bit dehydrated on the way out.
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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 treadmill. (34:48) flat.
PM-No run. Ron Clarke former Olympian of the 5000 and 10000 meter events passed away a couple days ago. He was a tenacious runner coupled with intelligence and a strong work ethic. Looking to watch some documentary footage on him later today hopefully. A true champion and gentleman.
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| Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 5.00 |
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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 | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles. parkway/7th. (41:47)
PM-No run. Dropped by a neighbors place with a small gift to say hi and to chat for a bit. Glad I did.. Love thy neighbor as thyself. This is definitely one thing I think we as a people can do better on. Back in the day when I was growing up, community was everything in my neighborhood.. More than ever I believe this is just as important if not more so today especially with recent current events. Out..
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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. (26:38) 7th/Ft Union. Warm but pleasant this morning. Family took me out to Famous' Daves for a huge pre-Fathers Day lunch since I was going to be at work tonight. I need a nap now..
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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. Union/13th. (41:17)
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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 | 0.00 | 0.00 | 15.00 |
| AM-6 miles 7th/94th/w. o/b (42:08)
Put in my USATF membership application today for this year. I'ts been a while and I felt it was important join and support. So many of the better road races here in Utah are made possible through them.
PM-9 miles late afternoon easy aerobic. Untimed. Just took it out easy by feel. Lots of Gatorade and slurpee afterwards.
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| Saucony Fastwitch Blueberry Lime Squeeze ) 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM-10.5 miles. Sandy/bench via 13th. 8/min pace out and 6:30s-7/min back. 80 degrees out. Not too bad..
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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-6 miles. State/parkway route/grass field. Last miles around 6:30ish after warm up. Pickups on grass after. ( 40:19)
PM-4 miles easy. 8/min pace out. Sub 7 back. (29:51)
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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 | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| AM-6 mile high aerobic progression. State/9400s loop ext. (39:17)
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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 | 2.00 | 6.00 |
| AM-6 miles with 8x400m intervals. 72-77/sec. Track/7th.
Spent the afternoon replacing vacuum lines and a TPS sensor on our car. It started to idle high and began to have a mind of it's own when accelerating. Glad I got that out of the way...
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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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| AM-6 miles. 7th/parkway extension. 6x1:20/on/off at 5k effort. (39:37) Truthfully I think I'll be lucky to break 18 minutes at the upcoming Murray Fun Days 5k:) Getting old is not for wimps..
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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 | 1.00 | 0.00 | 4.00 |
| AM-4 miles on 7th. 5x85sec with equal jog recovery. Already almost 90 degrees out there at 10 AM. Sheesh..
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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 | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| AM-4 miles on 7th with 4x1:20 on/off equal recovery. (28:17)
About 90 degrees plus again this morning. Experimenting with a drastic taper which is based on a study by East Carolina University. It involves a drastic mileage cut combined with 5k intensity intervals starting at 8x400m and decreasing each day in number as the taper progresses.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM-3 miles on 7th with 4x1 minute pickups at 5k effort. Got up early and started a scriptural daily devotional of sorts. Glad I did because it really helps to put things in a good spiritual perspective for the day.
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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 | | 201.00 | 34.00 | 16.00 | 4.50 | 255.50 |
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| Brooks T-7 Miles: 176.50 | Brooks T-7 Miles: 30.00 | Saucony Fastwitch Blueberry Lime Squeeze ) Miles: 36.00 |
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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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