| 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 | | 393.50 | 34.00 | 16.00 | 6.50 | 450.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles today, no time. |
| 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 | 3.00 | 13.00 |
| Easy 8 miles with the group this morning plus another 5 at the Minuteman 5k which was in a time of 16:57. Ok I guess considering the marathon is still affecting my legs though. Draper park course. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-10 miles easy.
PM-10 miles easy. |
| 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 |
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AM-6 miles at easy 7-7:30/mile pace. PM-Easy 4 miles jogging at 8/min pace. |
| 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, travel to Washington 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 | | 2.00 | 2.00 | 6.00 | 0.00 | 10.00 |
| Up in Washington state this week for some things and running here is awesome! Especially considering no smog, very few cars and only an occasional farm dog to contend with. Out and back on the highway to Quincy for 10 miles. 3x2 mile at 10k effort pace with 1 mile at sub marathon pace in between. Feeling more and more recovered from Des News with only a little bit of a slowdown on the last repeat. Avg-5:32/mile overall on the repeats. That is if the highway markers are correct. Dark Horse out. |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| One 13 miler today. All I had time for considering my schedule. Easy at 7-7:15/mile. Went out on the extended loop route around the cornfields and then around the apple storage plant. Ran into another cousin of Bingo, almost took his head off with a nice chunk of cinder and he still came back for more! Luckily after I went beserk on him he finally backed off enough for me to make it by and very slow at that. I am seriously debating on buying some pepper spray or even perhaps a taser. I don't hate dogs, but they are so territorial at times and some owners just don't care about that. Next time Fido gets it in the eye! Dark Horse out... |
| 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 | 5.00 | 0.00 | 0.00 | 17.00 |
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Again 13 miles today at 7/min pace. but a little faster at the end with the last 5 miles run at 5:40-6/min pace for a high end aerobic effort. Outer loop and across the tracks. Dark Horse out... PM-4 miles easy out to the canal and back. 7-7:30/mile pace. If I can get out to Crescent bar I think I may do a long run along the Columbia river tomorrow. I love that river, and I had some really rave runs when I lived in Portland along it's bank. There is nothing like it in the springtime with the trees, the misty rain, and so much fish and wildlife that it boggles the mind. With the exception of a few volcanoes in the area it's as close to paradise in my world as you can get to. I miss the Northwest, and if it wasn't for the fact my family is stuck on Utah for some reason I would choose to spend my days here. Dark Horse out... |
| 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 | | 19.00 | 3.00 | 0.00 | 0.00 | 22.00 |
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Long run of 18 miles on towards the river and back. 18 miles total with 3 miles at sub 6 minutes to finish at 2 hrs even. Dark Horse out. PM-4 miles easy jog this evening. 7:30 ish pace. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy 10 miler on the hydro out and back course. 65-70% mhr. 7-7:30/mile pace. Even considering yesterdays long run I still felt like I had some legs today! Pushed the last quarter at sub 5/min/mile pace. Felt good and had some bounce for once. PM-Lunchtime run; I have the time now lately so I went out to enjoy the view. Ran an easy 10 miler out to Quincy and back. 7/min/mi-7:15/mi avg pace. Saw some very beautiful and also very large hawks up close. Wow! what a creature, they are really something to see especially when they go swooping down for the kill. In this case it appeared to be a fat little field mouse of some sort. Very interesting run this afternoon I must say... Had some extra time this evening so I went out for a hike along the canal while I fed the cows out in the pasture. Played some chase'n fetch also with "Moose" the dog next door. He seems to have really taking a liking to me for some reason. Every time I come outside to work or go for a run he runs over and drops the tennis ball on my feet! I've never had a dog mind you, So this is kinda cool. Anyway, being out here in the country and running wild seems to be giving my health as well as my mojo back. I wish I could move here some days. Dark Horse out...
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM-5 miles easy out to the feedlot and back. 7-7:30/mile pace. 60-70% mhr. PM-6 miles easy on the Columbia river trail line. 7-7:30/mile. Last mile at sub six minute pace. Beautiful run ... |
| 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 |
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AM-Steady state run with 2x22 minutes at MP effort to slightly faster on toward the end of the interval. 15 miles total in 1:28:10. Felt like more but decided to cap it at 15 because of the heat. Hospital out and back plus 3 miles. Dark Horse out. PM-Easy jogging for 5 miles this evening. Some light stretching afterwards.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Travel back home all day. |
| 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 |
| Got back home very late tonight but managed to get 4 easy miles in at 7/min pace. |
| 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 | 6.00 | 0.00 | 13.00 |
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A good solid run of 13 miles today with a 6 mile tempo in 33:24 coming back home. Cooldown and stretching afterwards. Felt loose and strong 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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AM-17 miles this morning at 7-7:30/mile. Met up with Demetrio on the trail and chatted about his racing tactics at Deseret News marathon, an event which he won in 2:16 I believe one year. He keeps telling me if I just simplified my life and really focused I could easily go under 2:20. I just can't see that happening though. Yet somehow after he said that I felt some fire again and wondered,
just maybe...
PM-5 miles easy on 7th. |
| 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 | | 27.00 | 3.00 | 0.00 | 0.00 | 30.00 |
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AM-Long run of 20 easy miles at 6:45-7:30/min/mile. with the last three at sub six going uphill at a grade.
PM-Easy 10 miles at Wheeler farm 4 hrs later. Almost out of gas considering the heavy mileage this weekend. It may or may not train the body to store more glycogen, or on the other hand it may do something else. Normally I would not recommend this to anyone else however, I have been in this territory and I know my body. Dark Horse out.. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went for 10 easy miles this morning at 7-7:30/mile and then picked up the last 2 at around 6:45-6:24 respectively. It's going to be another hot one today I'm afraid. I was so dehydrated yesterday that I drank a total of 90 ounces of Gatorade yesterday evening and did not even wake up to go to the bathroom! I need to maybe do some of these workouts earlier or a bit later when things are at least a few degrees cooler. Ugh... Oh well it makes you tough eh? Or sick.. |
| 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 | | 21.50 | 0.00 | 0.00 | 3.50 | 25.00 |
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AM-4x4 minutes progressing from LT pace to as hard as possible in the last minute. Equal recovery period at 7-8/min/mile pace. 1300 east with rolling hills. 13 miles total. Things are really starting to come back now in spite of the increased mileage.
PM-Easy 12 miles at 7:15-7:30/mile. Not bad , just really hot and dehydrated still. 96 degrees. Figs, almonds and milk for breakfast. Juice and sprouted bread for lunch with cheese. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler on Wasatch with the last 4 at 6:30-6:20/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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-Easy 12 miles at 7-7:30/mile on the Jordan River trail/North end. Felt better towards the end. Early morning.
PM-8 miles easy to medium effort up to Draper Parkway trail and around. Overdistance run tomorrow so I am taking things a bit shorter and easier this afternoon. |
| 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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
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AM-Well, I had started out with the intention of going slightly depleted and a bit over the marathon distance albeit at a slower pace.. Started to feel depleted a little on the trail even though things generally felt ok with the resting pulse and during warmup. Fortunately I brought some strawberry and banana gu that Steve Hooper sent me this week. It went down right well with some water at the fountain stop. Things almost immediately looked better but not wanting to press my luck, I cut the run short, and called it a day. Stopped at my friends place hitched a ride home after visiting a while. Felt the bonk and so mission accomplished. 22 miles total at 7:30-6:30/mile. Dark Horse out...
PM-Easy 8 mile afternoon jog to loosen the legs. No time, just let my body dictate the pace. |
| 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 today for recovery. 8/min mile pace. 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Easy 20 miles at 7-7:30/mile pace on the JT trail and Midvale/South Salt Lake loop. Again the heat was an issue but nothing I couldn't deal with. Was kind of dissappointed with the Olympic marathon, I really had high hopes for the American team. Still, all in all the times they ran were not too shabby though. Tough race with so much talent this year and the deepest field I've seen in a while. Loss for words today, must be the post Olympic blues I don't know. Dark Horse out.. |
| 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 | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
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AM-High aerobic 10 mile run this morning. 1300 east and Dimple Dell to back home. 6:10/mile avg pace. No coffee this morning, just a lot of gator and off we went. Decided to yet again quit caffeine. Miserable so far... Dark Horse out.
PM-Easy lunch time 10 mile on the JT trail line. Seems a bit cooler than yesterday which made for a pleasurable afternoon jaunt. The body is slowly growing accustomed to the bump in mileage the last month or so with 6 minute pace starting to feel almost easy and 7/minute downright pedestrian. Average hear rate seems to be down a bit also. And the funny thing is that psychologically a ten mile run seems short the same way 5 or six mile used to feel. So mentally I think this one of the benefits of high mileage I had not really given much thought. Dark Horse out.. |
| 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 | | 20.00 | 10.00 | 0.00 | 0.00 | 30.00 |
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AM-22 mile Long run at 6:45-7:15/mile pace. Did 5x2 mile at 5:20-40/mile on rolling terrain. Quite a bit cooler today. Felt pretty strong especially on the downs hitting 5:20 pace fairly easily. JT trail and up to 7th east and back down again.
PM-8 miles easy at lunchtime at 7:30/mile pace or so. Neighborhood and Ft Union. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-10 miles easy recovery at 7-7:30/mile pace average. THR-108-120 bpm. 7th out and back course. Again much cooler today.
PM-10 miles afternoon. JRT trailine. No time, just relaxed and cruised along. Dark Horse out. |
| 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 | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
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AM-Easy 4 mile shakeout run this morning on 7th. 7:30/mile pace.
PM-6 miles with 4 miles at 10 mile race pace. 21:06 total on the LT section rest at7-8/min/mile. Sandy Parkway trail. Getting warm again. Gotta love these late summer temp shifts. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM-8 miles easy around Research Park. Went up for a run around University area and helped Adam Wende and Cheryl come into the finish. Both looked really good and as usual Cheryl had her determined game face on. Way to go guys! Dark Horse out.
PM-12 miles easy this afternoon on the Jordan river trail. 6:45-7/min/mile pace. |
| 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 | | 393.50 | 34.00 | 16.00 | 6.50 | 450.00 |
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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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