| Location: Logan,UT,USA Member Since: Dec 15, 2009 Gender: Male Goal Type: Other Running Accomplishments: PRs after age 40:
5k 15:15 Running of the Leopards.
8k 22:21 Alta Death Dash
10k 33:02 Des News
Half Marathon 1:10 Timp Half
Marathon 2:32 Ogden
First solo R2R2R Bass Trails Grand Canyon
First R2R2R Grand Canyon Toroweap Overlook
Short-Term Running Goals: Not be fat all year Long-Term Running Goals: Smell the dirt, feel the mountain, taste the wind. Personal:
"Our legs are tight, our feet are flying, and we are gliding over the roll of the land. The sun is up, the air is fresh, the stone is old, and we are free and at peace. The clock has stopped because another time has taken over." C. Bowden Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 217.50 | 44.00 | 30.40 | 10.50 | 302.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | 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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3 miles easy in the morning
5 miles on the treadmill at 11mph |
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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 |
| 5 miles easy in Denver |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles at pace |
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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 |
| 5 easy with kids in the stroller |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 10.50 | 10.50 |
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I spent the day moving our stuff up to our house today with the kids. I am really excited for a new stage of our family life to begin. I'm pretty depressed about missing the USATF masters indoor meet today and tomorrow. I was registered and so ready to go, but family things just seem to take over my running hobby this year.
After I put the kids to bed I headed to the gym for an hour as hard as I could run some repeats on the treadmill. 2 mile warmup, 5X1 at 5 min pace with .5 jog in between, 2 mile cooldown. This one killed me.
Regular light lifting for 30 min |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
| 6 easy miles in Denver before work. Very sore legs from yesterday. Really wished I was running in Alb., NM today... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
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Afternoon workout at a Ballys gym in Milwaukee:
4 mile warmup at 7 min pace.
1500 meter swim.
10 mile tempo run on the treadmill at 5:50 pace.
Core lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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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Incredible day for running in Los Angeles. Bright and sunny at 70 degrees. I headed down through LAX to Manhatten beach and ran the North beaches, Marina Del Rey, Venice, and Muscle beach up to the Santa Monica pier. Man, did I ever need a long sweet run this week.
7:03 average |
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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 in the freezing rain this morning in Indianapolis. Absolutely n |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
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Flat out just a fun, hard training run. 4 mile warmup followed by 800 meter hill repeats up Molly's Nipple with 4 miles cooldown. Completely covered with mud and snow, it was so awesome! |
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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 |
| 10 miles easy with 5 miles at 5:45 pace |
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| | Race: |
Fountain to Mountain 15K (9.3 Miles) 00:51:16, Place overall: 24, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 9.30 | 0.00 | 9.30 |
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The kids really wanted to get some sunshine this weekend so we decided to fly down to Phoenix to spend the weekend with some friends. I also knew there was this $10,000 purse 15k race in Fountain Park, which is an area we love, so off we went. I got a registration done just a few minutes before the deadline. This is a super competetive race with some serious backing from the community. It was also a chance to meet Greg Mcmillan of Mcmillan coaching and some of his masters runners. I knew I'd get my butt kicked. Brett Gotcher and Cabada were running today, Gotcher just ran a 2:10 marathon and Cabada holds the American 25K record. The womens elite field had 9 women who have qualified for the trials. The masters field had 7 masters invited in, among them was Paul Zimmerman, Greg Mcmillan, Joseph Ekom, a Kenyan and Shaun Haley, so it was fun to run with some of these guys as an average runner.
This course looked like it could be fast with a net downhill, but some hard uphills and I felt like I wanted to start out conservative since I keep starting races too fast. The lead group took off super fast and since the start was uphill I kept an easy pace and was soon on my own. Mile 1 came by at 5:45 which was perfect and we started down the downhill couple of miles of the course so I knew I had to put some time in the bank. Miles 2,3 and 4 were all right around 5:10 and I was finally catching up to guys again. Miles 5 and 6 had flattend out and then the hills started. I actually hit around a 6:30 mile up the hill at the 10k, it was kicking my butt. On the backside I passed the last person I could catch in the race, who ended up being Shaun H, so it put me into third masters. I was real happy with this race since it was the first race in a long time that I ran smart, not dying halfway through. I was more interested in running a 5:30 than race position so I could judge where to start with training this year. I had felt my threshold was about 5:35 and ran just under it and ended up with enough to kick at the end and stay ahead of Shaun trying to catch me. Everybody's comments at the end was how horrible the hills were. They need to go run one of Striders Winter Circuit courses..
I ran an easy 4 mile cooldown enjoying the 80 degree sunshine and went to the after race party. This is the kind of race that reminds me why I run. There was an awesome kids race for my kids they ran in their bare feet and a live band that they just loved. The best postrace stuff to watch was the team racing. The winners of the teams got the weight of their heaviest runner in beer so each team had a REALLY big guy in it. At the awards ceremony they put this guy on the seesaw and then stacked up cases of Kiltlifter Lager on the other end until he came off the ground. I was laughing so hard by the end I was crying. |
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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 |
| Off day. Went hiking with the girls all day checking out the mountains south of Phoenix. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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6 miles at 5:45 pace early morning
5 miles in Denver between flights |
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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 |
| 7 miles in the afternoon in Logan |
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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 |
| Moving all day, no time for any running! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in Akron at midnight after a 14 hour day, whew.. |
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| | 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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Amazing 60 degree day in Akron, OH. I headed out and caught up with the tail end of a trail network. It was rolling hills and lakes for the entire run, I couldn't believe it. The hardest part was getting water, but I found a small service station at about mile 14. Nice 27 mile run. What a sweet run to work out things on..
Got stuck in Denver waiting for mechanics to fix the plane for a few hours so I went to the gym for a small workout. 3 miles and some lifting |
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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 |
| 10 miles in the light rain along the Bay Trail, San Francisco, CA. No energy at all in these legs. Just starting to read about "Stotansim" a few books on Cerutty's ideas about running. This is some really cool stuff. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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7 miles early morning in Minneapolis before flying back to Denver. Pretty dead legs today from the last few weeks of off and on training, or just from that last long run.
8 miles early afternoon in Denver with an hour in the gym. Feels great to finally have some time for working out the last few days. Thank goodness for a job that gives me time to run. I sure can't do much when I am at home! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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7 mile Tempo run in Detroit at the hotel. The hotel gym must have been 85 degrees. I am so sore today, this kicked my butt.. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 12.00 | 0.00 | 12.00 |
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Very hard speed workout. If masters running is about pain, then the last few days have really been masters running. Man, some of these have been hard. Probably still trying to shake off that 30 mle day last week. I was going to do this on the track but since I am back in Logan the weather is of course snow so I had to do it on a treadmill.
5 X 1 mile repeats at 5 min pace
5 X 400m repeats at 1:15 pace
2 warm up and cool down with 400m rest intervals at 6 min pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
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8 miles on the treadmill at the gym early morning followed by 45 minutes of core lifting and beach muscle lifting (no purpose whatsoever)
5 miles in Millville easy at night. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 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 |
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13 long slow miles along Bonneville Shoreline Trail in Logan. Tired today and sick of the cold!
I eliminated refined sugar from my diet two weeks ago today. This has just been an experiement for me. As anybody who knows me can attest, this means about 50% of my diet was taken away. Hostess will have to ramp production back down at the plant. As I had read, the benefits have been remarkable. My energy levels are amazingly stable. I have lost 3 lbs which puts me finally on track for race weight. Still have another 7 to go, but now have a way to do it. I definately have less energy for training but I think that I can compensate by some energy drinks during my runs since I usually don't take anything.
Also been moving things for three days with my kids. I finally have been able to move back into my home for good that I built. It's been 18 months since I lived in my own home, long story. This means a massive move forward in stability for my family and very postive for my girls. Two years of hard work to accomplish this and very excited! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Simply no time to run today. The kids and I had a full agenda. Hopefully I can catch up a little on mileage next week. |
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| | Race: |
Running with the Leopards (3.1 Miles) 00:15:15, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
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Had a great pizza party with the girls and their freinds until about 10pm and ate a lot of pizza. Curious how that will affect a run.. It was snowing here in Logan and I was also starting to get worried about the drive to Salt Lake in the morning, but the girls were so excited to go see the Murphys and their cousins that I knew I had to do it.
Did some warmup with Rob Murphy and his wife took our kids to see the race which was real nice since the kids love seeing these things. I was excited to also see Steve Ashbaker, Dennis S, and Neil G since this year is shaping up to be a great year for some Master competetion. The race started off in a mess since there were a bunch of younger guys elbowing everyone around. It reminded me of indoor track days for a few minutes. Just before the gun went off a guy stepped up to me and asked if I could move over so he could start with his friend and in about 100 feet after the start another guy actually grabbed my elbow to pull himself ahead. Good times..
The pace felt good the first mile, I had Dennis just ahead of me but was more interested in holding a 4:50 pace to shoot for that elusive 15 minute time. I passed the guys with the gifted elbows and my Garmin beeped a 4:50 so the pace was fine. I got ahead of Dennis and tried to catch the lead pack for a bit as the course was doing it's only uphill and then Dennis came by me on the left. The second mile was 4:52 and I realized this was almost over and couldn't believe how quick these short races are. I tried to pour it on but there was just nothing left in my legs and Dennis actually gapped me a bit more. ( He said after the race he was being gapped by the lead pack and was trying to catch them) The last mile was about the same pace even though it was a steep downhill. My lungs were hurting after the race pretty good, but it felt like I had a lot left, maybe not. No idea how to run these, that is as fast as I have run a mile in six months. I didn't get either goal of mine, a master win or a 15 minute 5k, but very happy with the time and even more with how training is going. The kids just loved the whole morning. They were upset to see the Murphys go, and that made the day for me.
Thanks to Bill for a fun course and now on to some marathon training |
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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 |
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Morning in church and the afternoon at the pool teaching the girls how to snorkle, getting ready for the spring break trip.
Rest of the day in the recliner enjoying my old age.. |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Went out to do a Tempo run and it was snowing again, what the $#@%? 10 miles on the treadmill at 5:45 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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5 miles in Denver before work
Core lifting
10 miles easy in New York. Sweet day, lots of sun. Ran down the Harbor to Wright Field and through Flushing Meadows past Ash Arthur stadium. Love this city! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | 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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Recovery day again.
6 miles butt crack early in Flushing Meadows, New York. 8 min pace.
10.5 miles late afternoon in Miami. Slow and easy this week. Flying "proving runs" with a brand new Airbus up and down the East Coast, should be an interesting day! |
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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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Recovery day
10 miles on South Beach, Miami. 7:30 pace. Sweet morning, but still a bit on the sore side. amazing what a little three mile race can do.. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 217.50 | 44.00 | 30.40 | 10.50 | 302.40 |
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