| 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 | | 210.00 | 42.00 | 16.00 | 8.00 | 276.00 |
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| Reebok Running Shoe Miles: 273.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 miles easy-medium effort.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| AM-10 mile steady state progression run. 75-85% mhr. Tired from work last night. Lots of walking, lifting and bending constantly in addition to not getting to bed till 1 in the morning. Blue collar cross training I guess.
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| Reebok Running Shoe 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles on the mill. (30:04).
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| Reebok Running Shoe Miles: 4.00 |
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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 | 8.00 | 2.00 | 0.00 | 20.00 |
| AM-20 mile long run with 10 mile canyon progressive tempo. Borrowed this from Sasha's arsenal of workouts. Very effective but will definitely put you in the hurt locker if not done correctly.
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| Reebok Running Shoe Miles: 20.00 |
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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 easy. Legs were heavy which was expected. Recovery run days suck.. I almost think I should have taken the day off.
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| Reebok Running Shoe 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles easy with some high knee and back kick drills. No watch.
Slept almost nine hours last night. Wow I haven't slept like that since I was a teenager.. Felt great though and was evident on the road today.
PM-5 miles easy-medium after work last night.
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| Reebok Running Shoe 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-7 miles easy pace. Not much else to report just miles in the bank.
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| Reebok Running Shoe Miles: 7.00 |
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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 | 4.00 | 10.00 |
| AM-10 miles with intervals.
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| Reebok Running Shoe Miles: 10.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 mile recovery jog.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 4 miles late morning. Picking up the pace in the end miles at 6:44, 6:29. Love my el cheapo Reebok black running shoes. Not bad for thirty bucks.. Especially the way I wear through them.
PM-Easy 4 miles with 8 x 20 sec accelerations and stretching this afternoon.
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| Reebok Running Shoe Miles: 8.00 |
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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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with 8 at steady state/MP. 6:08-6:22/mi.
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| Reebok Running Shoe Miles: 10.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 miles around 7-7:19/mi pace. Wife brought home a huge piece of cake for me from church and I almost caved.. Other than the pizza I ate last night I've really cleaned up the diet this last while. Lots vegetable oriented dishes with beans or fish. Oats and eggs for breakfast today.
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| Reebok Running Shoe Miles: 8.00 |
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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 | | 8.00 | 4.00 | 0.00 | 3.00 | 15.00 |
| AM-9 miles with 30/30s. Last 4 miles at MP effort.
PM-6 miles easy after work.
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| Reebok Running Shoe Miles: 15.00 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles. No watch.
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| Reebok Running Shoe Miles: 8.00 |
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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 |
| AM-6 miles easy recovery. 7-7:42/mi. A little fast for a recovery run however it was short and sweet. A bit windy though and from what seemed like six different directions at times.
Listening on the radio about a study undertaken by 23 scientists on how very hot beverages consumed at or above 141 degrees farenheit can be considered carcinogenic now? ie-cancer of the esophagus. Hmm.. That is pretty hot . I do like my coffee but maybe not that hot.. What can we enjoy without worry or guilt anymore? Going to dig a little deeper into this though. First stop at Doug Wright show facebook page.
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| Reebok Running Shoe 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 4.00 | 0.00 | 16.00 |
| AM-12 miles up to Wasatch and back. No watch. Just went by feel and effort. Really gorgeous day.. Relatively mild with just a little wind to stay cool.
PM-4 miles easy after work. Felt ok and much better than morning recovery runs. I have to say though we have some shady looking characters out at night lately. Welcome to Summer folks..
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| Reebok Running Shoe Miles: 16.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles recovery. No watch.
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| Reebok Running Shoe Miles: 6.00 |
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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 | 8.00 | 0.00 | 0.00 | 21.00 |
| AM-16 miles with 8 at MP. Split the workout between road and club treadmill for less impact this time. 6:10-6:30/mi with incline changes. 0-2%. 8mi wu and cd at 7-8/min pace. Felt like dog crap at times on this workout. Mainly because of not eating enough and burning extra calories at work.
PM-5 mile shake out late evening. Still a little toasty out here.
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| Reebok Running Shoe 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles with some form drills and usual morning stretch.
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| Reebok Running Shoe Miles: 4.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-6 mile easy jog.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-5 miles easy. treadmill.
PM-5 mile afternoon run. 94 degrees but tolerable with the breeze.
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| Reebok Running Shoe Miles: 10.00 |
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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 | | 3.00 | 0.00 | 2.00 | 1.00 | 6.00 |
| AM-6 mile progression run. Last 3 miles from 10.4 - 11.2 on the treadmill. Amazing how much speed we lose as we get older.. Being slightly dehydrated didn't help either.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery treadmill. 7:30-8:30/mi.
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| Reebok Running Shoe Miles: 4.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-Easy 6 miles easy jog/run. 82 F.
PM-Easy 4 mile walk/jog before work.
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| Reebok Running Shoe Miles: 10.00 |
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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 | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM-10 miles with 2x2 mile at half-10k pace effort. Mile jog recovery.
PM-3 mile shake down. Cut the run short because the wife called me back home in order to make an appointment with a window company. Undertaking some rennovations right now starting with windows and carpets. Oh joy.
I think I need to sit down now for the estimate..
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| Reebok Running Shoe Miles: 10.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Went to church.
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM-6 miles at 7-7:30/mi pace. Need to get the mileage back up this week.
PM-7 miles easy jog after work. No watch.
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| Reebok Running Shoe 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles late morning. No watch. 7-7:30/mi range.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 9.00 | 4.00 | 4.00 | 0.00 | 17.00 |
| AM-12 miles with an 8 mile MP/LT wave tempo segment. No watch. Went by feel and effort.
PM-5 miles late afternoon. Took it pretty slow for the most part.
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| Reebok Running Shoe Miles: 17.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 mile jog with a few pickups.
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| Reebok Running Shoe Miles: 6.00 |
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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 | | 210.00 | 42.00 | 16.00 | 8.00 | 276.00 |
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| Reebok Running Shoe Miles: 273.00 |
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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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