| 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 | | 231.70 | 134.10 | 36.30 | 12.00 | 414.10 |
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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 |
| Nice run in Chicago. Lifted afterwards |
| 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 |
| Trail run camelback mountain, Phoenix, AZ. |
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| | Race: |
Phoenix half marathon (13.1 Miles) 01:16:28, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 13.10 | 0.00 | 25.50 |
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Since I had plans to fly this morning out of Falcon Field near Phoenix up to Sedona for some trail running I looked for a race to get in early morning and found this inaugural Phoenix marathon and half. Since I ran the Lost Dutchman marathon down here two weeks ago the desire to do another one was minimal...I called up Hyrum , the race director and asked for an entry to the half and he was awesome. He actually got me into several of his races which seriously messed up my schedule for the month. Anyways, great race! Tons of fun, live bands, bonfires and just a high energy event. I only had my heavy trail shoes with me since we were here for trail running but they worked just fine.
I was grouped in the lead pack which was pretty tight for the first 5 miles. The race director told me that the course had a net 400 foot drop but that it was downhill the first 4 miles and then climbed back up with a two mile good hill so outside of the first five it was uphill. So \I took the first miles hard with the group. 5k was about 16:50, 10k came by at 33:45 and we were on the hills. I immediately lost a minute a mile but thankfully so did almost everyone around me. We were pathetic. Two guys actually increased pace at this point and they just ran away. It was so neat to see how guys can run who are in shape. The winner did negative splits uphill for the course. I was pretty happy to hang on to the end.
Very fun Saturday morning in the sun. First place master, which came as a surprise. It also had $150 which I hadn't known about. Sweet!
Now we are heading up to Sedona to look for some of the trails Jake recommended.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| So good to have a quiet day home. Easy afternoon run |
| 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 | 10.00 | 0.00 | 0.00 | 10.00 |
| Treadmill run at 6 minute pace with a good hour lifting after |
| 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 | | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
| 2 mile warm up, 5X1, jog in between, 1 cool down. Just barely enough time to fit this in today.. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Medium run through Central Park. Actually warmer in New York today than home. Pretty sore legs today but part of that is getting into the city in the morning and going out for a run before getting some sleep, I think. Averaging about 5 hours a night for the last week and a half. That can't be good for recovery. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice recovery run |
| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Strong run at pace. Pretty bummed tonight since I was supposed to be heading down to Phoenix for one of the neatest races of the year. The flights filled up and it would be pretty hard to get the kids down with me so it looks like I can't run it. I could go down by myself easily but the kids need some time this weekend. Hard to miss a run that you trained for.. |
| 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Mid morning run at just below 7 minute average pace. Worked out some frustrations about not being at the races this weekend.
Now heading out for the season opener waterski day! |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.80 | 0.00 | 0.00 | 0.00 | 19.80 |
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Easy pace, fun run along Shorline trail and up Logan Canyon |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
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Hard lifting for a change first, then an easy 10 on the treadmill before heading out with the kids for the day.
Late evening 4 mile warmup, 1000m hill repeats on Cliffside hill, cooldown. Great work out day today and some good family time. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in Queens, NY at 12 at night. I didn't slow down for anyone.. |
| 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 | 12.20 | 0.00 | 0.00 | 12.20 |
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75 in New York today and the cherry trees were already in bloom in World's Fair Park. I think it's the early warm weather. 4 mile warm up, 12X400s at 80% effort, 4X100s at 95%, cooldown. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.20 | 0.00 | 0.00 | 18.20 |
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Incredible run today in Tucson. Picked up a rental car early morning at the hotel and headed to the Saguaro Nation Park for some trail running. Specifically I wanted to take a trial run on either Tanque Verde Peak (18 miles) or Mica Peak (27 miles) looking for what speed it takes for the KTR (known trail records) on these two peaks. I had enough time reaching Juniper Basin on the Tanque Verde trail to climb Tanque Verde Peak and head back. Very steep trail with lots of turns and rocks. It is straight up the ridge with a 3,952 foot elevation gain and I noticed quick that I was clocking only 12 minute miles up it. Just couldn't do any faster except on the flats. Downhill was nuts and pretty much trying to not crash all the time on tired legs. I'll write a bit more when I get a chance to look through my GPS points, elevations etc and compare with the recorded KTR.
Update: 1:21 seconds OVER the KTR. Next Tucson overnight...Trip report here:
http://hikearizona.com/x.php?I=4&UID=58294 |
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Just enough time to get basic miles in |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Base run, strides. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Quick Tempo run late evening on the treadmill at 5:42 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 | | 18.70 | 0.00 | 10.00 | 0.00 | 28.70 |
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Wow, what a Monday! Early am workout at the gym, 10 miles on the treadmill at 5:35 pace. Just about 100% effort this morning to do that, just killed me. But I think it could be the fastest treadmill tempo I've survived. I'll have to look back on some workouts. Then worked on putting a new engine in the boat until noon so I could feel like I "worked" today.
Since we got 6 inches of new, surprise powder last night I took out the xcountry skis and scoped out mountain routes to do for the rest of the day. I settled on trying to reach Naomi Peak, the highest point around Cache County at 10,000 feet. I'll update later when I have more time and can pull off times and points from the GPS, but this was the best ski trip I've had in a while! I kept up a fast tempo going up, crossing two ranges to meet up with the Tony Grove trail, no breaks until hitting the 7 mile lake at 8,000 feet. Pure virgin snow, first tracks all the way up! From Tony Grove I had to make some decisions since it was snowing, but decided to do the remaining 2.2 miles and 2,000 foot climb to the peak. Just about froze above the 9,000 foot level. This was the longest xcountry ski trip for me in 5 years.
Such an amazing trail and good workout. I am still on such a high from this incredible country. Pretty awesome to keep the heartrate and tempo up for that long as well. No way I could have held that for a long run. |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.40 | 0.00 | 0.00 | 18.40 |
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Long trail run Pima County trailhead to South Mountain and back, side spurs of Ridgline, Javeline, and Beverly Canyon south of Phoenix, AZ. Very hard night run started at 8pm and done with a headlamp until about midnight. Numerous small ridges wirh South Mountain at 2,200 feet. Utterly exhausted... |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.30 | 0.00 | 0.00 | 14.30 |
| 14.2 mile run on the Demoine Creek trail down to Demoine Marina and back in Seattle. 4 miles easy getting the kinks out from yesterday and then 10 at 6:30 pace. If there was a trail in the world the exact opposite from the trail in Phoenix yesterday, this is it. Covered in ferns and moss, flat and easy to run fast on. Huge trees covered in green. Neat run. |
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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 run from the house. |
| 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 | | 10.00 | 0.00 | 0.00 | 4.00 | 14.00 |
| 4 mile warmup, 5X1000m hill repeats, 3 mile cooldown |
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| | Race: |
Running of the Leopards 5K (3.11 Miles) 00:15:24, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 3.20 | 0.00 | 16.70 |
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With nothing but trail running the last few months I was looking forward to getting in a 5K this morning. We stayed at Rob's for the night since the kids have been driving me crazy to spend time with theirs again. It was a fun evening. I had to get in a 3 mile warm up before the race since this week was some of the best trail running I have had in a long time, but I was so sore. No idea how this would work today.
The start was a mess since Bill wasn't organizing the race anymore. (Thanks Bill) At least it was great to talk to Adam and Acorn for a few minutes before the mad rush of high school kids running a 4:30 mile pace trampled us, lol! Everybody seemed to slow way down in half a mile and I got out ahead of the pack to try and catch my pace. I really would have liked a 15 minute today but just didn't have the pop in the legs for it. Two runners passed me on the flat section and I wasn't able to catch them again until the race turned downhill. I could see my pace was slower than 15 but just didnt have anyone around to race with and pretty much wimped out. I really miss the ridiculous competition this race used to have. Maybe next year.
Jumped with the kids in Bounce Around Utah with Rob for a few hours and went on a nice 10 miler. |
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day. The kids and I hiked Prov Canyon and got cool pictures of deer. Both dead and alive. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 4.00 | 0.00 | 19.00 |
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Good start for a Monday. Early workout on the treadmill, progressive Tempo run. 1 mile warm up, 6 @ 5:35, 4 @ 5:27. 10 total. The Tempo runs are getting a bit easier which is good news, the training is working a little. I can still run a much faster Tempo on the treadmill than outside but that may be mental. I can't stand the incline at 1%, which is supposed to make it more realistic.
Dropped the kids off to school, ran errands all morning and had school lunch with them again. Do parents have any idea what they feed these kids? Since it was snowing and the gym was empty this morning, I got back for my lifting that I keep putting off and an easy 8 miles. It's going to be a super busy week of work and I enjoyed this simple day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 8.00 | 14.80 |
| Nice evening in Atlanta. Headed over to a local high school track for some intervals. 14.8 mile speed work. 3 mile warm up, 15X220, 18X400, 2 mile cool down. |
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| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 22.00 |
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4am east coast time van to the airport this morning in Atlanta to work the flight. Crap, who flies at this time of the day? I maybe got three hours of sleep. To add to the pleasure I was so sore from yesterdays workout I was basically limping around. At least I was able to get the first clearance out of Atlanta and we beat the 100 to 200 planes that leave on the 6am bank. Busy flight to Orange County, CA since we had all 5 phones bluetoothed together and swapping music. I got 150 new songs to listen to for running. I can't get used to this technology sometimes.
60 degrees on Huntington Beach, CA today. I was worried about the soreness on a long run today but felt it was more muscle soreness than fatigue. I've put some speed into this week so far. It hurt pretty bad to get going but after a few miles I got into a great rythm and the miles just flew by, holding 6:45 pace and picking it up for the last 4 miles. 6:41 average.
Great run and much needed in my training right now. Only one more of these before Boston. |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy recovery run |
| 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 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 mile tempo run 5:55 pace |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 0.00 | 0.00 | 21.00 |
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12 miles Flatiron to Ridgeline trail with some Phoenix friends. Very technical and hard trail. 6 hours to complete. I'm going to have to find the time to do a report on this trail since it ranks easily as one of the top trails I have ever run. Loose shale, a few actual walls to climb, and a lot of boulder to boulder jumping. Can't wait now to do it fast next week!
9 miles in San Diego in the evening with an Uncle and off tonight for Carlsbad to watch the 5k tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 231.70 | 134.10 | 36.30 | 12.00 | 414.10 |
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