| 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 | | 214.00 | 29.00 | 13.00 | 8.75 | 264.75 |
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| Brooks T-7 Miles: 211.50 | Brooks T-7 Miles: 43.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM-9 miles at 8/min pace. 7th/94th.
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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 5 miles at 7:30-8/min pace on 7th. Feeling blue today, must be winter starting to settle in finally.
PM-Easy 5 miles on the TM. (37:11)1%. Going to start working on some more race specific training and get some long intervals in 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 | | 8.00 | 0.00 | 0.00 | 2.25 | 10.25 |
| AM-8x1:30 intervals at 5:20/mile pace with equal rest 1% incline. Good 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-Easy 5 mile jog this morning. 8-8:30/mi. 7th rte. Felt good but I had to hold back and keep the brakes on at some points:)
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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 | 0.00 | 0.00 | 13.00 |
| AM-10 miles with pickups at 5k pace effort. 10x1 minute with 1 minute recovery at 7min pace.
PM-Easy 3 mile jog with some walking at the end. The run was easy enough, I just felt like walking for some reason this afternoon.
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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 |
| 8 miles at 6:30-7:30/mi. Last 4 at 6:30/mi. Felt pretty good today but the mileage has been dropped lower lately. Working back up to 60- 70 mpw for the next while with some planned hill and a few 5k workouts. Weights with leg press/hamstring curls and upperbody weights after.
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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 |
| Rest day. Wanted to run but elected to take Sunday off and just rest 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 | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| AM-8 miles with a 6 mile AT at 6:04-6:10/mile. 1% incline.
PM-5 miles. TM/1% @ 6-40-7/min/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 |
| AM-Easy 4 miles @ 7:30-8/min pace. 7th/Ft Union.
PM-4 miles @ 7-7:30/mile pace. Warm today 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM-10 miles with 6 miles at 6:30-6:40/mile pace. 1% incline. Warm up and cool down on the roads. SI joint giving me issues this morning for some reason.. Not as bad as in the past but still annoying.. Pushups, crunches, and ab/adduction exercises after.
Went home and ate like a pig while watching "Monuments Men". Awesome movie and highly recommended.
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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 | 3.50 | 14.00 |
| AM-10 miles and 6x3 minute fartlek at 5k effort with equal jog rest intervals. Lots of crosswinds out of the south and west made for an interesting run to say the least. Still a pretty solid session though and definitely glad I got it in this morning.
PM-Easy 4 miles out/back 7th. 7-8/min pace. (30:07).
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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 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM-Easy 7 miles treadmill. 6:40-7/min pace no incline.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM-12 miles with 6 on the roads and 6 on the mill at 6:49/avg/1% incline.
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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 | 0.00 | 0.00 | 5.00 |
| PM-5 miles easy this afternoon to un-wind a bit and work out some things on my mind.
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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-5 miles easy-medium pace. (7:10 avg). 7th/Ft Union route.
Got my warm up today doing the usual routine of bringing the laundry up and down the stairs and then vacuuming them. Stretching was courteous of picking up Aaron's room of course. This is part of the usual daily routine along with other stuff. And yup, you guessed it I'm a stay at home Dad. Which by the way doesn't sit well with some people in our world but who cares what they think... Definitely not not us:) In my down time I take an anatomy and math course online. Kim and I have decided that this is really the best thing for the family because I'm there for the boys and to help them with their homework after school and she also despises laundry and housework.. I don't mind it however because I'm a fanatic when it comes to clean and orderly surroundings. You can thank my parents for that, they keep an absolutely immaculate home.
PM-5 miles on the parkway. No watch but around 7ish pace after warm up.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM-7 miles easy. Ft Union/13th east. No watch. May do some speed work later this evening.
PM-4 miles on the mill. (31:45) Sciatic nerve was flaring up again so I kept it pretty easy.
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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 | 0.00 | 0.00 | 3.00 | 10.00 |
| AM-6 miles with 30/30s at roughly mile race effort. (40:16) total time. 8600s/13th east up and down.
Felt good this morning and confirms that I need to stay off the mill. For some weird reason treadmill running lately really messes with my SI joint and sciatic nerve. I'm not a kinesiologist so I won't even speculate as to why.
PM-4 miles on 7th. (29:21)
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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 | | 11.00 | 0.00 | 4.00 | 0.00 | 15.00 |
| AM-5 miles easy recovery at 7:28-8:04. Last 3 were in the 7:30s. 7th/Out/back.
PM-10 miles with hills. Untimed. Just ran as I felt which was better than earlier. Ft Union/Sandy Bench. Time to fill in the rest of November's logbook.
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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 |
| AM-4.5 miles easy. Ft Union/7th route. Slow but healthy which is a plus this time of year.. Grateful for that.
PM-6 miles. (43:05) 1% incl. TM.
Focusing more on turn over today which I was noticing the other day going down the road behind another runner ahead. Mine seemed like it was loping shuffle compared to theirs. Made a mental note to myself to work on that every day now in some form or another. As such it seemed to take some stress off of that right side on the treadmill. Overstriding and not lifting the knees has long been a lazy form issue of mine..
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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 | 1.00 | 3.00 | 0.00 | 12.00 |
| AM-12 miles with 8 miles at 6:18-7/min/mile. Leg and upper body weights, then back for more with a 4 mile progressive at 6:10, 5:52, 5:45, 5:37./ TM. .5-1% incline. Solid.. However it was fairly tough because of the weights and the overall intensity for the week has been up including the back to hard workouts on Wed and Thurs.
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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 at 7-7:30s pace. Soggy today but it beats snow anyday.
PM-No run. Just stayed home, watched Monuments Men again with some beers.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM-Easy 6 miles. No watch. 7th/13th out/back. Hopefully I'll get to the oval either tomorrow or Wedenesday for something resembling a track 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 | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM-10 miles total with 2x4 miles AT effort. 2 minute rest between sets. 6:22/mi. avg pace. (1:04:12)
PM-5 mile easy recovery run. 7:30-8/min 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles. 6:40-7:30/mi. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM-5 miles. 7:30/mi pace. 7th/8600s.
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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 |
| AM-Took the day off and spent time with the boys.
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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 |
| AM-2x4 miles alternating MP/LT. Some on the road and some on the treadmill. 5:39-6:10/mile on the uptempo sections. 7:30-8/min pace on the down. .5%-1%. 13 miles total.
PM-No run. Went with the family to see "Catching Fire". Typically not my kind of flick but I have seen the previous ones so I reluctantly agreed to it. I really wanted to see "Undaunted", the Louis Zamperini story. Oh well.. maybe at Redbox someday:)
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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 |
| AM-4 mile recovery run. TM. (29:43) flat no incline. Felt good today and wanted to go more but instead showed some discipline and stuck to the recovery plan 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM-Easy 4 miles on 7th. 7-8/min pace. Last two were 7/min/mi. Making the best of winter today. I'm already missing summer..
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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 | 4.00 | 4.00 | 0.00 | 13.00 |
| AM-13 miles with alternating intensity from LT for 1 mile and then 95% MP for a mile as the interval. Road and treadmill combined for the run. 9.2/-10.6 on the mill with .5-1% incline. Just jogged on the roads with all the ice around this morning.
PM-No run. Made a pretty good spiral ham dinner for the family complete with potatoes, green beans etc.. By the way I had bacon and eggs for lunch:) Can you say cholesterol.. Not so bad though because the last time I had my cholesterol measured I was 140-144 or thereabouts. However.. definitely not a habit to be made of thats for sure.
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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-4 miles easy at 7-8/min pace. Union loop.
The Taurus battery gave up the ghost. Ugh.. (you could not even jump it..) So this morning in sub-zero temps I swapped out the truck battery and put it into the car until I could get over to the auto parts store. Good times. Have I said how much I love wintertime?
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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 | | 214.00 | 29.00 | 13.00 | 8.75 | 264.75 |
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| Brooks T-7 Miles: 211.50 | Brooks T-7 Miles: 43.00 |
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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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