| 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 | | 182.20 | 34.00 | 18.69 | 0.00 | 234.89 |
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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 |
| Mt Logan trail |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Along the golfcourse and down the Bonneville shoreline trail then headed down with the girls and spent the whole afternoon in the Holiday Inn with the built in waterslide (Fins and Grins) seriously, the whole afternoon. Then we went to the USATF banquet and said Hi to everyone. The kids got pretty restless though and we had to leave early. Back to the pool... |
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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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Flew down to Phoenix today with the girls and got in some gtreat hiking in the Superstition wilderness |
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Phoenix 3TV 5k (3.11 Miles) 00:17:06, Place overall: 18, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.11 | 0.00 | 6.11 |
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I was in Phoenix this weekend with the kids and friends and had always wanted to run this race. I really wanted to run the 10k but I didn't feel recovery was far enough along and I knew a good effort on a 5k would probably be good for me. Shake up the marathon shuffle a little. This race is huge and one of three on the same day, a 5k, a 10k and a half marathon. I would love to come down and run all three during a year when I wasn't dead from a season. The 5k is also the USATF Masters Championship so there's bound to be some good competition. I knew the Master's course record was 17:11 so I aimed for that pace but got out a little too fast with a 5:08 first mile. I paid for that, hadn't ran that pace in months so I died pretty quick. Just before mile three John Reich passed me and I pretty much let him go. I ended up breaking the Master's course record only to have John set a new one passing me, lol! It's funny how a 5k can be so long and then be over before you can do anything.
It felt good to run at some speed again and I hope this means it is time to start training and stop limping around. Gotta lose a little over 10lbs too..
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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Marathon pace 5 miler on the treadmill at 6 min miles. |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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8 mile recovery run, 30 minutes push ups and crunches. Getting some strength back and not a huge amount of soreness.
3 mile easy run late evening |
| 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 |
| 4 miles on the treadmill at the Denver airport gym then the treadmill broke and the other ones had large TSA ladys walking on them so the last thing left was a stairmaster. I have never tried one of these so it took a few minutes to figure things out. Wow! These things rock! I was exhausted, heart rate at least 170 the whole time and no pounding on the joints. Why have'nt I tried these before? |
| 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 |
| 20 minutes lifting, 5 miles on the treadmill, 5 miles on the stairmaster. Sweet workout! |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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45 minutes of good lifting at the gym followed by 8 miles at 8mph on the treadmill. Feeling it in the quads after the stairmaster two days! |
| 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 |
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8 miles on the treadmill after core lifting at 6 min pace. Finally shaking off all the pain with running the last few months. I think I'm about two weeks out doing this same kind of stuff from this week until I can startback into marathon training.
Spent the afternoon hiking up the ski runs at Beaver Mountain Resort and skiing down. I got four runs in which is almost what I've been able to do on a busy weekend! Completely dead now. |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off day |
| 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 | 11.00 | 6.00 | 0.00 | 17.00 |
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In between flights in Denver I hit the gym in the airport again. 6 miles on the Stairmaster as fast as I could go. This thing is a killer and my knees hurt the whole stinkin time. I took 30 minutes after to do my circuit lifting upper body. The past three weeks I have actually had the motivation to hit the weights again which I have not had all year.
Evening run in Sacramento, great weather at 65 and sunny. 11 miles at 7:30 pace. Pretty sore quads. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 morning in Sacramento easy, 3 evening back in Utah |
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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 |
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Early morning at the gym and had a tempo run on schedule but after a few minutes on the treadmill I could see that I was just too sore so I decided to wait until the evening and get some lifting in. 3 miles at 7:30 pace and 45 minutes of upper body junk.
10 mile tempo in the evening at 6 min pace. I haven't had a good workout like this for ages so I'm excited to be able to do it again. We'll see what this does to me tomorrow. |
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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 |
| 5 morning, 5 night. |
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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 |
| Ran along the closed BST trail |
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| | Race: |
Smithfield Turkey Days 10k (6.47 Miles) 38:20:10, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.47 | 0.00 | 8.47 |
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I really wanted to run the 5k today but I knew I needed at least 6 miles a little fast today and wouldn't do it unless it was racing. I still have not bounced back yet from the marathons this year which has dogged my training. It seems I do Ok unless I put in some speed and then I have to pay for it for a day or two. Thankfully it seems this is getting better.
It was good to see Conner and a bunch of high school kids out for the race today which meant things would be fast. We started the 10k and within a few minutes a cop car was tapping his siren at us. Apparently the course took an immediate left turn 100 yards after the start and nobody was at the intersection including the cop who was 1/2 a block down. So a group of us had to turn back and catch back up with the crowd. By the time we had woven our way through the crowd I could see a runner in a BYU jersey up front. Never caught his name, but I did recognize him from a few races in the past. I fell in behind him with a few high school kids and when my Garmin beeped the first mile I looked down and saw 5:20. I was pretty happy with that since I felt pretty good. That all changed pretty soon because this course went up to the SV hill and then wound it's way around the golf course in the Smithfield foothills. I totally forgot about the hills on this one and pretty much died for the next three miles. 6:40, 6:38, 6:05. Then it turned back downhill and I got in a few 5:30 miles and was catching up to Louis who picked it up and wouldn't let me catch him. First 10k in a while for me and this morning, a day after, I can feel it in the legs. maybe catch another one Thanksgiving day? |
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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 |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Very rainy evening run in Seattle. Nearly impossible to get my butt out of the hotel and off on a run. |
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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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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Race: |
Ririe Turkey Trot (3.11 Miles) 16:56:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 3.11 | 0.00 | 6.31 |
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This was a good time for a 5k for me in the middle of some resting time. We were up in Idaho Falls with family for the holiday and I talked everyone into this. Small town Idaho run but three high school teams showed up and two Weber college runners up from Ogden to see their families so it was a fast one! I had the lead for the first mile and then the two college kids gapped me fast and it was all I could do to hold on to them to the finish. I real happy though to stay ahead of the hich school guys! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Quick run in Moab |
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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 |
| Short run in Moab again. Day of hiking and Jeeping |
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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 |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Relaxed run in Orlando. |
| 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 |
| Long easy run in Orlando. Found a new trail here today which doesn't have as much water everywhere. awesome. Still pretty sore and am pretty much deciding that any racing needs to be put on hold and just do easy long runs for a month towards some recovery from the year. |
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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 |
| Beautiful day in Orlando. Ran for 50 minutes while the mechanics were fixing a fueling panel on the plane. You never know when time will pop up for a 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| 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 | | 182.20 | 34.00 | 18.69 | 0.00 | 234.89 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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