| 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 | | 364.71 | 42.20 | 15.00 | 3.00 | 424.91 |
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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 | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
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AM-Easy 10 miles on 7th and 13th east out and back. Just making another deposit in the mileage bank.. PM-Easy-medium pace 6 miles on the Rio loop. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-Easy 6 miles on 7th east. Picked up the pace on the last 2 miles. PM-No run with tomorrow being a long run 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 | | 22.50 | 3.00 | 0.00 | 0.00 | 25.50 |
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AM-Easy-medium long run. Midvale-Ft Union and up through Draper township via 7th and 13th east out and back. Picked up the pace on the last 3 miles other wise kept it nice and easy this morning. Almost perfect running weather this morning:) PM-Easy 5 mile jog after work. tired.. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles out on 7th and back. Felt ok just a little out of gas I suppose. Nothing that some serious carb intake won't cure though. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM-Easy 6 miles on 7th east out and back. Stretching and core work after. PM-Easy 12 miles at 70-75% mhr. 7th and 13th out and back. 10x30 sec strideouts.
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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 |
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AM-Easy-medium 6 miles on 7th east out and back. Watched some videos of Ryan Hall's stride mechanics last night. I usually don't like to copy other runners form however I did practice dropping my arms slightly below my waistline. I noticed an immediate ease in my form and energy expenditure while doing that. It was like, why didn't I do this before? PM-Easy 4 miles on 7th and 8600s. |
| 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 | 1.00 | 0.00 | 12.00 |
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AM-Easy 6 miles on the Rio loop. PM-Easy 6 mile jog on 7th and 13th east with speed changes. Medium long run tomorrow.
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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 | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| AM-Easy 14.2 miles on 7th and 13th east out to Draper and back early this morning. Picked up the pace for the last 4 miles but nothing big. Kept it under control at around 6-6:30/min mile pace range. AM2-Easy 6 mile jog on 7th east out and back. Ate a ton this morning for some reason.. |
| 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 |
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AM-Easy 6 miles this morning. Up 8600s to the park and back. Not much to say today but a lot I did think about. Dang.. Now I sound like Yoda or something. PM- No run. |
| 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 | 4.00 | 0.00 | 14.00 |
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AM-10 miles with the last 4 miles at 10-13 mile race pace effort. 7th and 13th east out and back. Felt really good on this one at the end:) PM-Easy 4 miles on 7th after work. Cool and relaxing. Love this time of year.. |
| 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 | | 9.11 | 0.00 | 0.00 | 0.00 | 9.11 |
| Easy run for 9.11 miles in remembrance of those who fell on that day.. |
| 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 | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
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AM-Medium 10 miler on 20th east out and back. 75-90% mhr. Rolling hills with 3x2 miles at just a bit faster than MP effort at the end of each interval. Getting stronger it seems now as this run felt pretty good today. PM-Easy 2 mile run on 7th east.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles today on 7th and 13th east. Kind of sick today, must have been the salmon pesto last night. Nice and cool with the smell of autumn approaching.. |
| 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-medium 10 miles 75-80% mhr for the last 5 miles. Jogged up 9400s towards the canyon and back. Just one run a week for now to let the body recover from the mileage buildup. |
| 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 miles on 7th and 90th south. No time for more. PM-Easy 6 miles tonight on the Rio Loop. Needed the extra miles. Just going 4 miles seemed kind of puny I guess... Stretching afterwards. |
| 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 | 3.00 | 3.00 | 0.00 | 21.00 |
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AM-Long run up to Draper trail head via 13th east and State. Alternating miles at MP/AT pace effort at the end. PM-Easy recovery jog after for 5 miles at lunch time. 8-8:30/mile 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 mile run/jog recovery on 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Easy 12 miles today up Dimple Dell road out and back. 65-75% mhr. Last 2 miles at 80% mhr. |
| 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 wake up run for 6 miles on 7th and 13th east. 7:10/avg pace. Hungry for more but time would just not allow it today! PM-Easy-medium 10 miles steady at 75-80% mhr. Up 8600s- 9400s and 7th east out and back. PM2-Easy 4 mile evening jog. It was just so nice and cool outside that I couldn't resist. Here is an old favorite profile pic of me and my son. One of these days I'm going to get a decent one of me..
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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PM-Just an easy 10 miles today up 9400s and 13th east at 70-75% mhr. Stretching afterwards. PM2-Easy 6 miles tonight. 7th east out and back. Legs felt good so I called a second run today. Just more easy base mileage in the bank again. Yes!! Feeling strong finally after all the struggle with injuries and illness this year:)
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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 | 5.00 | 0.00 | 0.00 | 12.00 |
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Medium 10 miles today with 5 at MP effort 80-85% mhr. Was going to do 8 but I wrenched my knee coming around the corner on a dip. Ow!!! Jeez! You have got to be stinkin kidding me! #@&*!! Luckily after a brief period of walk/jogging I was able to somewhat limp home in one piece. I need ice and quick.. PM-Went for a very easy 2 mile jog this afternoon. A little stiff at first but after a few minutes things warmed up a bit. It seems I may have just pulled the IT band a little connecting the outer knee. Very lucky.. Tells me my connective strength may not be in line with my cardiovascular ability right now. Demetrio always told me this was a weakness of mine that I needed to work on. But how? Weights maybe? Just don't know..
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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AM-Easy 8 miles on 7th east out and back at 60-70% mhr. Felt some slight pain on the side of the knee and thigh at first but thankfully it went away after a very slow warm up period. PM-No run. |
| 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 | 6.00 | 1.00 | 0.00 | 12.00 |
| PM-12 miles up 9400s out and back with 6 MP miles at 80-85% mhr and 1 AT mile at 90-95% mhr going up the steepest part. IT band on the outside of the left knee started to bug a little in the last miles but was still an improvement over the last couple of days I suppose. Cool down and stretching afterwards with emphasis especially on the left hip. |
| 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-Easy 5 mile jog on 7th east out and back. PM-5 miles easy jog again. 60-70% mhr.
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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 | | 17.40 | 6.00 | 3.00 | 0.00 | 26.40 |
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Long run of 20 miles at 70-90% mhr with 2 miles at MP and then 1 mile at LT intensity repeated 3 times. Grr..uelling especially since a lot of it was over long hills on 13th- 20th east and up and down the Draper trail. Stretching and cool down afterwards. Stinkin tired now.. PM-Easy recovery 6 mile run/jog. 7-8/min pace. Rested and took it easy this afternoon and by 8pm I was feeling ok.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM-EZ 10 miles recovery jog/run. 7th east out and back. PM-Easy 6 miles at lunchtime. Rio loop. Felt better this time for some reason. Body must have woke up I guess.. |
| 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 | | 12.00 | 10.20 | 0.00 | 0.00 | 22.20 |
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AM-Easy 12 miles on 7th and 13th east out and back. No watch. Just easy-medium pace base mileage. PM-Easy 10 miles at OK pace after work tonight. 6:30-7/min/mile. Ft union loop. Not eating enough but otherwise felt fine.
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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 | | 17.00 | 2.00 | 0.00 | 3.00 | 22.00 |
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AM-3x1 mile at 5k effort on 7th and 13th east with the last 4 miles at MP. 12 miles total. Kind of warm this afternoon. Looks like Indian summer this year.. Starting a gradual taper now. PM-Easy-medium 10 miles with a nice easy warm up. Last 6 miles at 6-6:30/mile. I really like night time in the fall by the way. Something about it just energizes me.. A nice ending to a tough day:)
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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AM-Easy 10 miles recovery on 7th east out and back. 7:30-8/min pace. PM-Easy 6 mile run on 7th. A little sore this afternoon. PM2-Easy 4.5 mile jog with the boys and the stroller. Not bad except for going up hill. Tired..
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miler on the treadmill at the gym. 7-7:30/min pace. 60-70% mhr Nice change of scenery. I was tired of running 7th east all the 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 | | 364.71 | 42.20 | 15.00 | 3.00 | 424.91 |
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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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