| 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 | | 287.00 | 43.50 | 10.70 | 4.50 | 345.70 |
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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 | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 mile Tempo run 6 min pace |
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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 |
| 1.5 hours of hard interval pool running. Just finished some neat reading of some new studies about heart stroke volume training done at UT and with Deena Castor in the pool. Second time this summer trying these workouts and it's really different how they totally trash your leg muscles, so much so that you are wobbly the next day, but not sore in joints at all. The other interesting part is that you are limited by muscle fatigue, not wind, a new feeling for me. I estimated a 12 mile equivalent land distance but probably got more in than that. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.60 | 0.00 | 8.60 |
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I had some hill training scheduled today and since the kids were at the Roy pool with cousins all afternoon I stopped by Striders to demo some trail shoes. Jon told me about the Tecnica Catch Me If You Can trail challenge East of Ogden so I decided to do that. How hard could it be to run 4.5 miles in 50 minutes anyways?
I got up to the trailhead on 27th street and took off. I immediately got lost by taking the South Taylor trail and decided to just jog the distance on that trail and go back and get more directions. It was also obvious that this was a very technical trail and very steep. When I got back down I picked up my son so he could hike the trail behind me, called Jon for better trail directions and hit it again. I went into oxygen debt in three minutes on that trail and couldn't believe how hard this kind of running was. Cool as heck! Near the halfway point of the trail it was all I could do to not walk, this thing was steep. I started catching my breath as I neared the top and realized more how to pace this kind of thing. I marked my location with their GPS and started down. I fell twice before it sunk in that you could not run as fast as you wanted to on this, but had to focus and control the hill. I also had to run on the side of the mountain a few times to get around scout groups hiking the trail. The demo shoes heated up pretty fast on me going down and I noticed my left toenail tearing off. The shoes were just too big probably even though they seemed to fit great at the start. I was pretty nervous about wrecking an ankle or something on this descent. I missed Corbin Tally's time by 31 seconds when I got down and I don't think I could have gone another 100 yards. 4.6 miles in 48:41. It beat the crap out of me.
Now to try it again a week.. |
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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 |
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8 easy miles with Jessie this morning along the Bonneville Shoreline trail. Absolute leg fatigue from the trails yesterday, it's awesome! No soreness, just no strength at all left. Perfect training..
Lost both toenails |
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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 |
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NGTR 5K (3.1 Miles) 00:17:50, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 5.60 |
| Late night at the hotel for work Friday night and drug the kids down to this circuit race. My legs were so sore from the trail running this week that I couldn't even run yesterday and took a rare day off. I took 4 Ibuprofuns before the race and gave it a shot. I could pretty much just manage a good jog and it was an embarrassing run! Good news is that my legs felt pretty good afterwards, maybe they just needed a good shaking out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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7am run with Rob up North Logan to the BS trail. The first 3 miles almost did me in, just couldn't shake the legs out. Just about needed Rob to push me in a stroller. As we went onto the Logan River trail I finally started breathing and it was a great run from then on. Lots of hills and softer trails to run on. We must have hit a 20 mile an hour headwind entering Logan Canyon which of course died off on the way back down. Just a beautiful run and good company.
Not too hard to skip church and let the families spend a few hours together at the hotel pool before the Murphy's had to go back. Good start to a high mileage week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.40 | 0.00 | 0.00 | 16.40 |
| 10 miles easy pace, then 6.4 at marathon pace, 5:50. Really hurt.. |
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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 mile recovery run from the lake. Two days of camping with the kids and not much else going on. I did teach two of Natalie's friends to waterski today. |
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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 |
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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 |
| 16 miles in Spokane this morning. Just a beautiful day, not much purpose to this 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 | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Medium distance easy run in St. Louis. Recovery run at about an 8 minute pace, real slow and nice to just enjoy the day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 4.50 | 20.50 |
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3 miles easy along the lower BST above 27th street in Ogden for a warm up. I wanted to give the Malan Peak run another try today and this time I was going to warm up right. It was about 1pm when I got started but not bad at about 87 degrees. No more trail shoes, this time I'm wearing my old Kayanos, my fat man shoes. I started the GPS and began a little slower than last time. Pretty quick it was evident that I was much fresher in my legs than I have been for a few weeks and I got right into a good rythm. It was just a lot easier. I was being held back by my "wind" and not the legs which is a good sign for where I want to be. I crossed the peak at 30 minutes and 11 seconds and I knew Corbin's time was 47 and change so I had to fly down. Like before, I just couldn't run as fast as I wanted to. It was too hard to stay in control, but I could quick step the steep parts and accelerate on the gradual inclines. Just a way better run for me. Hit the start at 46:21, a good two minutes faster than last week and felt much better. After 15 minutes of Mt. Dew and laying on the grass, I did my easy 13 mile scheduled run and turned in the GPS.
I found out that a few Weber cross country runners had ran the trail this week and one had taken the top position at 46:41, so I barely beat him. I'm sure that they will tromp all over my time in the next two days. |
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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 |
| Easy recovery run with my dad on his bike. I didn't think he would be able to keep up but he is still faster on the bike, good to see. I remember when he set the army fitness record for the mile and half full combat with your weapon run. I also remember swimming across Bear Lake with him, taking an entire afternoon and getting my butt kicked. |
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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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Easy run in the cornfields east of Denver but a fairly hot day. Exactly two days after the peak run my legs are sore. DOMS
45 minutes of upper body and core lifting |
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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 |
| Distance run in San Diego this morning. Way stinking early but perfect day at 65 degrees. |
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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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Drove to Manti eary morning for my sister's wedding and back. Then spent the afternoon on the lake with the whole family. About 7:30pm I had a pretty good wipeout with the ski and it hit me in the head. I was waiting for the boat to get back around with the rope and noticed something in my eyes. When I reached up to flick it away I discovered it was a big flap of skin. Took 19 stitches to get my forehead back together.
Missed my run.. |
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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 |
| Just about the most perfect day I can remember in a long time. My brothers and sisters are in from all over the country for my sisters wedding and staying with us. My house is finally getting some use! I hit the Logan River Trail with my brother, a physical therapist from Idaho Falls, for an early 10 miler at 6 am and was surprised that all the stitches in my forehead didn't bother me at all. We all then hit the lake for the day for skiing again and must have put 8 hours in on the water. Skiing didn't bother my head either but both my eyes went black today, probably from blood draining inside my forehead. We ran through an entire 40 gallon tank of gas. My girls think they are in heaven today with all the cousins and my son got pulled around all afternoon with his girlfriend holding on an innertube with him, so life is pretty good for him too! After the wedding reception I went on an 11 miler out in the open valley with my brother from Miami who is training for Ironman Florida in November. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.20 | 0.00 | 0.00 | 0.00 | 21.20 |
| Nice distance run tonight back along the TOU Half Marathon course and back down. Just running 8 minute pace and enjoying the scenery. Right eye was swollen shut but came open about 8 miles up the canyon. There is just something about going long solo sometimes that is just so right with the world... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 5.00 | 0.00 | 0.00 | 17.30 |
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Easy long trail run from my house up to the deer fence trail and over through Providence canyon with Jessie. Last 5 miles at 6 minute pace which dange near killed both of us. Longest run for the dog yet. Now off to work for 4 days. |
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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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12.3 miles in New York today over to the World's Fair Park. Since it was so hot I did laps in the park since I could run through the fountains and stay in the shade. Great to be back to work and running in new places. It helps when you have a great crew to work with a few days and can get out and have some fun. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 3.00 | 0.00 | 10.00 |
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Have to escape the heat today so I drug myself into the gym. My long, easy week is over so it's time for some faster running again and I'm not looking forward to it! Just loving summer though and ready for some Fall races!
7 miles at 6 minute pace, last 3 miles at 5:27 |
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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 |
| An hour of lifting and an easy 8 mile run at 102 degrees already in Dallas. Whew! |
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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 Akron, Ohio out in the cornfields. |
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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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First day of school for the kids so we were busy all day. They have some great teachers this year. I'm pretty excited for the year. We spent the afternoon setting up our new 80 gallon aquarium. I cannot believe how much water it takes to fill one of those. We have four crawfish that we caught from Hyrum dam living in it so far.
Ran 6 miles of the TOU half course this afternoon, 3 of them at pace. Another roasting day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run with Jessie on Pinecone trail |
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TOU Half Marathon (13.1 Miles) 01:13:47, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.10 | 0.00 | 0.00 | 16.10 |
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Felt like a really tough race today. I have felt behind for a few weeks now with the fall racing and hoped by taking it easy this week to grab some back, but need a break! The pace for the first 6 was pretty close to a 1:10 time but I could tell that there was no way I could hold on to it. My legs were just too tired. I don't recall wanting to DNF a race this many times for a while, lol! After mile 8 I seemed to catch my breath and it started getting fun again. This was my slowest half time for the year, but a two minute PR on this course for me.
Best part of the morning was talking to the guys after. It was good to have a chance to talk to Walter for a bit, great Master run on this course. I believe it could be the record. Also just two really nice races by Jake and Paul. |
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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 with family. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Nice afternoon in Nashville. Ran a long easy run along the river trail. 7:34 average pace. It was an amzing 75 degrees today and sunny. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
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Medium distance run in Indianappolis. Really enjoyed this run, nice evening and getting some leg strength back. 6:47 average pace. I kind of have a choice here since I am a bit overtrained this summer and slowing down. Either give myself some rest or continue training.
I'm going to burn through it, tell my body there is no rest this fall! |
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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 |
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14 hour day of flying today and when I got back home it took everything to get out and run.. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 287.00 | 43.50 | 10.70 | 4.50 | 345.70 |
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