| 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 | | 184.50 | 16.00 | 28.00 | 0.00 | 228.50 |
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| Brooks T-7 Miles: 65.50 | Brooks T-7 Miles: 146.00 |
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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 | | 4.50 | 4.00 | 0.00 | 0.00 | 8.50 |
| AM-Easy 4.5 miles. No watch.
PM-Easy 4 miles. No time recorded. Finally got around to getting some batteries for the old monitor strap and receiver and went by heart rate; (around 120-130 bpm range) Tomorrow I'm going to fix up the old Polar monitor. The problem is that they manufactured the strap to be sealed permanently, then that way they force you to send it in and be charged a scad of money. However I've discovered a way around that.. It involves a good old Dremel tool and some electrical heat shrink tubing:)
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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-Read scriptures early this morning and logged 8 miles mainly around 70% mhr and a little higher on the hills. Overall kept things easy again this morning. 7th east Ft Union.
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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 | 3.00 | 0.00 | 11.00 |
| AM-Progressive tempo run for 3 miles from 156-180 bpm. Maxed at 184 bpm according to the HRM. Very hard effort at the end but not entirely all out. I'm guessing my max is about 180-186? bpm. Only a true controlled test will find out. Intend to do that sometime soon hopefully. 7 miles total. 5:20-5:27/MI at .5% incline. Man I'm out of shape..
PM-Easy 4 mile recovery jog with stride outs. Decided this evening to rewatch the HBO mini-series "John Adams" in the spirit of our nation's birthday tomorrow. This is one of my favorites for sure:) Paul Giamatti is awesome in this one..
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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 |
| Went out for a 4 mile broiler run at 1pm or so. No watch just jogged easy. Spending the rest of the day going through a math course. Been working on this for the last week or so to get my math skills up and then who knows maybe one day I'll get back to school and actually get some education. What a novel idea..
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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 |
| Steady state run on 7th/13th east. 90 degrees F. Getting used to running in the heat somewhat 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took today off.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 120-132 bpm. 7th east. Easy run today with some dynamic exercises and upper body weights. I've gained weight finally and it isn't fat. Finally...
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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 | 4.00 | 0.00 | 0.00 | 11.00 |
| AM-7 miles with the last 4 miles at 140-154 bpm. Exercises and stretches afterwards. I''ve been instructed to start running on treadmill at 6% incline also. Starting that routine tomorrow. Good times..
PM-Easy 4 mile recovery jog. No watch or HRM. Tuna fish and carrots for lunch:( Trying to stay on a low glycemic diet. The carrots seemed healthy though.. Found an interesting BBC documentary on Youtube titled; "The Genuis of Mozart", If you like classical music this is one to view. One more video I like and of course it's up to you to view but to me it solves most of your life problems... Bob Newhart in "Stop It!" Again a Youtube special. Sorry, but I'm not smart enough to link it yet. I have the day off so I'm having some fun:)
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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. 7th east. Treadmill later tonight if time allows.
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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 | 3.00 | 0.00 | 12.00 |
| AM-7 miles with 1 min on/off. 1min cruise recovery with the work interval at progressive intensity from MP down to 5k intensity. Clipboard, medicine ball raises and dynamic stretches. A little stiff later on but mild.
PM-5 miles with 3 at 6% incline. 6.0-6.5 mph.
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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 |
| AM-Easy 8 miles trying to stay in low aerobic HR territory. 120-132 bpm.
PM-6 miles in the heat with random long pickups on the hills to 10k-halfmar effort. Warm and humid.
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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 | 2.00 | 2.00 | 0.00 | 10.00 |
| Easy 10 miles on the road with short 4 mile progressive run on the mill at slight incline from 6:15--5:36/mile. Last 2 miles at 5:45, 5:36 respectively. Rest day tomorrow.
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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 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-Easy 8 mile brunch run this morning. Tough to do the workout by heart rate monitor with the heat and all so just kept it at a nice jog around 8-9 min pace. Back in my mid 30s when I ran sub 2:30 for a marathon I would never run slower than 7/min/mile pace even in the heat. Not sure if that was a good or bad thing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6 miles this afternoon. 7th/13th out/back. Sasha and I start training tomorrow in Provo. Looking forward to having training partners again.
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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 |
| Easy 9 miles up and down Provo Canyon with Sasha and Ben. Not bad.. I was expecting severe physical and mental torture today but instead got a decent lesson in mathematics and related programming in addition to a nice easy run. To be continued tomorrow or the next day.
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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 | | 4.00 | 2.00 | 4.00 | 0.00 | 10.00 |
| AM-10 miles with last 6 at a progressive tempo run. 5:54-6:20/mile. 7th/9400s.
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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--Very easy 4 mile jog at 9/min pace.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM-8 miles steady at 6:40/mi on the treadmill. More exercises and dynamic stretches for the pain in the rear injury.
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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 |
| No run today. Made it to church in spite of staying up last night until 3am listening to Radio Spirits old time radio programming from the 40s and 50s on KSL. All the while studying more math. I really wish it had an earlier time slot vs 1am-5am. I suppose I'm one of the few odd oddballs left that still listen to it... Anyway it was worth it because they had a great line up including Jack Benny who is one of my favorites. After a big mug of hot chocolate and some shortbread cookies I was out like a light and switched off until morning.
Planning to jump to 60 mpw next week with some short speed to test out the upper ham and piriformis. Crossing the fingers on this but we'll see
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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 | 1.00 | 0.00 | 14.00 |
| AM-Easy 10 miles. 9400s/13th course. 6x30sec pickups at 5k effort. The slow mileage buildup to recover from the injury is also working it's magic in coming to a slow peak this fall. Felt really good this morning on the run. Seems Jason Karp knows his stuff.
AM2-4 miles easy. 7th east. Bumped into Mike Vick later on an errand as he was out running. I've seen him several times before out running in my neighborhood so I finally broke the ice and said hi, chatted for a few and went on.
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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 with one mile warm-up before our meetup with Sasha. Good times and good conversation. Easy run with some pickups at old time 5k pace. About 5:20-30/mi.:) I remember when that pace was very doable on this course ten years ago. Not so much now.. Time is marching on ever on..
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles. 7th/State loop. It's going to be a scorcher today. The thermometer was already at 92 degrees while out on the 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 | 3.00 | 2.00 | 0.00 | 15.00 |
| AM-This one was a killer especially in the the lunch time warmth of the holiday.. Alternating 3 minute efforts feeling the lactic acid then settling back into a slower but steadier pace. Didn't time it and don't care to know it at this point because it's really the physiological benefit that matters most right now. Most especially in the heat, because in the heat the splits are kind of tough to interpret anyway plus taking into consideration all the hills.
Sandy bench/Dimple Dell out/back. 89-91 degrees. Windy.
PM-5 miles. Ft Union out/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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles up Dimple Dell. out/back. 85 degrees F.
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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 |
| 6 miles with 3 progressive at the end. 7th/9400s west. 81 degrees.
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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 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 | | 10.00 | 1.00 | 4.00 | 0.00 | 15.00 |
| PM-10 miles with the last 5 miles progressive. 7th/9400s.
PM2-Medium 5 miles steady 7th east out/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 | 1.00 | 0.00 | 9.00 |
| PM-9 miles with some semi-fartlek for 10-30 seconds at 5k pace. 7th/out/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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off 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 | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| AM-6 miles with 10 x 30 sec bouts of speed at 5k-mile pace intensity.
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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 | | 184.50 | 16.00 | 28.00 | 0.00 | 228.50 |
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| Brooks T-7 Miles: 65.50 | Brooks T-7 Miles: 146.00 |
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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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