| 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 | | 233.30 | 9.50 | 14.00 | 11.00 | 267.80 |
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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 | | 6.50 | 0.00 | 3.00 | 1.00 | 10.50 |
| Progressive 10 mile run after work with 4 miles of hard fartlek in the middle. Gordon/Antelope east out and back with a 4 mile cool down towards Syracuse out and back. Some definite improvement realized this week over a few months ago but I don't have good accurate splits to quantify it. I just need to get to an indoor track for some kind of a time trial 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 | | 4.80 | 4.00 | 4.00 | 0.00 | 12.80 |
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AM-12.8 miles finishing with 6 miles of alternating hard to medium hard efforts running. Turning into that nasty headwind for about 2 miles really took it out of my sails at the end though. Feeling really good again today but a lot of that has come from cutting back mileage of course. Next hard workout hopefully (if time allows) will be 13-16 miles on Wens or Thurs with 6-8 at goal MP.
Gordon/Main/Antelope/Church St/SR-193 out and back.
PM-No run. Really tired this evening so I worked on an old project for an hour and after that called it a 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 | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
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AM-Easy 6 miles recovery. No watch. Gordon/Main st.
PM-Easy 10.2 miles. /Fairfield route./ 7:38 avg./
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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AM-Easy 4 mile wake up run. 6:30-7/min/mile. Gordon ave/Main out and back. Running short on time this morning.. PM-Easy 6 miles at 7:15-7:30/mile. Loop extension plus strides for some speed work.
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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 | | 10.70 | 4.50 | 2.00 | 0.00 | 17.20 |
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AM-Medium Long run with 2x3 miles progressing to the last mile in each set at a slightly faster effort pace. (.5 mile recovery interval.) Legs were a little tired but not blown out however and that is exactly what I wanted for a training stimulus on this run. Antelope/Hillfield/SR-193/ out and back PM- 4.2 miles with a pickup in pace on the last 2 miles at around 6:40-7/min/mi. Gordon ave/Main 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| AM-Easy 7 miles out and back on Gordon/Main/Antelope. No watch just an easy jog for most miles. PM-Easy 5 miles. Loop extension. 7:20-8/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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM-Easy 6 mile wake up run. No watch. Loop/extension. PM-10.5 miles out and back at 7-7:30/pace. Gordon/Main/State. Felt a little out of gas on this trip out.
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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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AM-Easy 6 miles. Rail trail out and back. 7-7:30/mile with 4 at 6:45-7/min pace. Feeling good cardiovascular wise just feeling the higher mileage combined with 2 quality sessions this week.
PM-4.2 miles in the snow at 7-7:30/mile. 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM-Easy 6 miles. No watch and only run today. | |
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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 | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
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AM-Easy 5 mile wake up run with strides. Gordon/Main/out and and back. 10x30 sec stride outs. PM-10.3 miles up Antelope/Fairfield out and back. Icy and dark so the pace was kept fairly sane tonight. I can't feel my toes... Gotta love worn out racing flats 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM-Easy 4 miles. 7-8/min pace. Gordon ave/Main. PM-No run tonight because I'm feeling a little too busy and sleep deprived lately.. I started school at DATC some time ago for some computer courses and have been working full time in addition to also training twice a day. Going to modify things a bit and hopefully still be fit to race well in time for next 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 | | 12.00 | 0.00 | 0.00 | 3.00 | 15.00 |
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AM-10 miles with hard fast repeats at slightly harder than 5k effort from light to light. Used the stop light for the rest interval. Cool down around the block at home. Blue collar running at it's finest:) Gordon/Main/Antelope.
PM-Easy 5 mile jog recovery. / Loop ext. / A little sleep last night really worked wonders..
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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 | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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AM-Easy 5 mile wake up run. 7-7:30/mi./Loop ext./
PM-Easy 10 miles with last 5 at sub 7/minute. First 5 at about 7-7:30/mile. Antelope/2200w/ Starting to notice a good drop in recovery pace lately which means that hopefully my base training is starting to bear fruit 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 | | 3.00 | 1.00 | 1.00 | 1.00 | 6.00 |
| PM-Progression run for 6 miles total. Was not in the mood for more today any how. Between having two sons of my own in that age group and just the overall horror and grief of what happened today, it just did not happen. I can't seem to find words adequate enough to describe what I feel right now.
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| PM-Easy 4 miles after work. Felt like a brick tonight with too much rich Christmas food and too little sleep lately. As much as I didn't want to I listened to the body instead and backed off tonight.
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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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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AM-Easy 8.6 miles. 1:02:33/SR-193 loop./ Backing off on mileage and intensity for a while until I can get a better idea on what is going to be a more realistic training load. PM-No run this evening. Went out to do shopping for the kid's X-mas. What a zoo..
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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 |
| PM-Easy 6 miles with 2 on the road and 4 on the treadmill. 7-8/min pace with the last mile at 6:45 pace. Feeling a little sluggish still but things are improving 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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AM-Easy 6 miles this morning. 2 8-7:30/mi and 4 at 6:40/mi. TM.
Looked into the mirror very early this morning and discovered I was getting old and my hamstring / PF muscle only confirmed that for me this morning. It's also an interesting phenomena that as you get older the mind still thinks the body can just jump out of bed and go run 6:30 pace like it used to. The body however performs otherwise and heads out like it's running on only 4 cylinders. A rather deflating experience at best this morning..
PM-Easy 4.5 miles at 6:40-7:30/mi.
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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 | | 8.50 | 0.00 | 0.00 | 2.00 | 10.50 |
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AM-6.5 miles with some speed work consisting of 10 x 1 minute on and 1 min off recovery jog. Cold but otherwise sunny and nice out. Main/rail trail/Gordon ave. PM-Easy 4 mile recovery at 7:30/mile. TM. | |
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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 | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
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AM-Easy 5.8 miles today. 7:16 avg. Main/Rail trail. Where are my toes?
PM-Easy 6.5 miles. No watch. Antelope 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 4.00 | 0.00 | 12.50 |
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AM-8.3 miles with 2x2 mile progression at half mar-10k effort. Listened to some of my old Bob Seger tracks while "Running Against the Wind" on the way back:) PM-4.2 miles easy. No watch.
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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AM-Easy recovery for 6 miles this morning. (44:06) Antelope/2200w. It used to take me roughly 46 minutes and change to run this at roughly the same effort level and THR after a harder workout in early fall. This is definitely encouraging for this time of year already.
PM-Easy 4 miles at 7:30/mile. TM. | |
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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 | | 13.40 | 0.00 | 0.00 | 4.00 | 17.40 |
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AM-12.4 miles with cut down distance intervals of 5-4-3-2-1 with equal rest. After completing the set a 1 mile jog and then 6x1 min hard with a 2:1 recovery/run ratio. Timed one stretch on a distance known to be exactly .3 mi at 1:27. Overall a good solid capacity workout. I'm probably going to feel the damage from this one in a day or two however.. Gordon/Hillfield rd /Church St/SR-193/Antelope Dr.
PM-5 miles at 7-7:30/mi. TM.
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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 8 miles. Windy and blowing sleet. Starting to get used to this maybe.. Main/State/SR-193. 7-7:30/mi.
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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. Merry Christmas FRB:)
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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 | | 233.30 | 9.50 | 14.00 | 11.00 | 267.80 |
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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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