| 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 | | 232.30 | 22.00 | 7.00 | 4.00 | 265.30 |
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| Brooks T-7 Miles: 144.70 | Brooks T-7 Miles: 89.40 |
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles out and back on Antelope Dr. 65-70% mhr. Still kind of warm out for this time of 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles out and back. Rail trail. 65-70% 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Did some weight machine and core exercises at home today while focusing on eating more calories also. Decided to shift more towards getting body weight and muscle development going for a while. Just way to thin... |
| 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-medium 10 miles on the treadmill. /1.5% incline at 70-85% mhr. Stretching especially in the lower back and hams area. | |
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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Long run for 21 miles out towards the island and up Gentile out and back. 70-75% 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 miles/Gentile loop. No time just jogged. 65-70% 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 mile jog on Gordon route out and back. 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 | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
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AM-13 miles out back with 10 x 30 second fast pickups. Full 2 min recovery. 70-85% mhr. SR-183 out and back.
PM-7 miles easy. Rail trail out and back.
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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 |
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Easy 6 mile run. Rail trail. I was looking back this morning and was feeling a bit depressed at how difficult running has been to fit in and achieve at in the past few years. After looking further I realized that I have come a lot farther than I give myself credit for. You know I was never a champion collegiate runner as the best I ever ran in high school was around 21 minutes and change for a cross country 3 miler. So no particular talent there in spite of what has been said in the past. In fact it was only after quitting a 10 year pack a day smoking habit and a long ten years of trial and error running was I able to finally put out what I felt were some decent efforts. I keep telling myself it's time for some changes in perspective on the big scheme of things in this mid-life running crisis so to speak:)
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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 |
| Easy 4 mile wake up jog. Loop course. 65-70% 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM-No run this morning so I'll try to squeeze one in some how in between all the rain later today. Body finally got some sleep so I slept in.. Easy run for 6 miles later this evening. 65-70% mhr. Crazy how early it becomes dark 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 | | 16.40 | 3.00 | 2.00 | 0.00 | 21.40 |
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AM-15 miles this morning. Most miles taken pretty easy with the last 4 ran at half-marathon pace effort. SR-183 out and back the long way. 70-90% mhr. PM-6 miles. Antelope Dr out and back. 65-80% 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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| PM-10 miles after work with speed changes in the middle then picking up the pace to MP at 80-85% mhr for a short distance. 2 mile cool down with some light stretching after. SR-193 out and 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 |
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PM-Easy 10 miles in the wind and rain this evening. It looks because of transportation issues South Jordan Marathon this year will be a no go unfortunately:( SR-193 out and back. 70-75% 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 | | 5.00 | 6.00 | 2.00 | 0.00 | 13.00 |
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PM-13 miles with 6 mile progressive run at 70-80% mhr and 2 miles AT 85-90% mhr. Feeling out of gas today toward the end which is probably from not eating enough lately. Very busy today however.
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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 | 1.00 | 0.00 | 0.00 | 5.00 |
| PM-Easy 5 miles on Gordon/Antelope rt. Picked up the pace in the last 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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AM-Easy 6 miles this morning. 65-70% mhr. Trail out and back.
PM-Easy 6 mile jog. Antelope loop extended with short pickups in the middle for cadence and form work. 65-70% 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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PM-Easy 4 miles after work. 70-80% mhr. Gordon ave. |
| 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 | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
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AM-Easy-medium 10 miler. SR-193 out and back with some pickups in the middle going downhill. Using G-map for more accuracy now.
PM-Easy 5 miles this evening. Gordon ave/Main. | |
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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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM-Easy 10 miler with strideouts in the middle. Gordon ave/rail trail. 65-75% mhr
PM-5.2 miles on a windy leaf rustling October evening. I felt like I was in a Tim Burton Halloween movie or something.. Loved every minute though:) | |
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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 | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
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AM-10.3 miles out and back on Gordon ave/Antelope dr. Completely drenched in all the rain/snow from head to toe. Even my toes were freakin numb..
PM-Easy 5 miles on the treadmill at 7-8/min pace. | |
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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 | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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AM-8 miles easy on Antelope/Main out and back. 70-75% mhr. Picked up the pace in the last 1 mile-1.5 miles to 80-85% mhr roughly. HR fell back to 48-50 bpm more rapid than usual right after the run which is a good sign that progress is being made.
PM-No run tonight. I think I'll keep the mileage at 8 miles a day for a few days to re-group then do a quality session Saturday. Maybe long repeats at half-marathon-15K pace or something similar. | |
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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 |
| PM-Easy 6 miles on the treadmill. 7-8/min 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy/medium run for 5 miles at 70-80% mhr. 33:28. loop course. My legs were definitely ready but I decided to save it for another day since there was so much traffic and it was just too dark this evening to be safe along this route anyway. Still.. It was a good solid run and a somewhat decent mileage week however:) | |
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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 |
| Easy 6 miles on the road to get out of this Sunday blah like mood I seemed to be in this morning. |
| 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 | 1.00 | 11.00 |
| AM-5 mile easy jog before work. PM-6 miles with some speed play surges at the end to loosen up for tomorrow. |
| 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 | 1.00 | 3.00 | 10.00 |
| A 10 miler today with 3-5 min segments hard at around 5k intensity coming back. Tweaked the foot a little though around the arch on the last one coming up a hill. Probably nothing but I will definitely watch it.. Extra easy tomorrow with a longer warm up to play it safe otherwise it was a rather productive and strong workout. | |
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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 |
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Easy 4 mile recovery jog today with a couple of pickups in the middle to loosen things up. 65-70% mhr. Loop course. | |
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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 | | 232.30 | 22.00 | 7.00 | 4.00 | 265.30 |
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| Brooks T-7 Miles: 144.70 | Brooks T-7 Miles: 89.40 |
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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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