| 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 | | 256.30 | 20.00 | 6.00 | 0.00 | 282.30 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 mile run in the suburbs of Philly.
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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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| Ran River Trail up to Crimson and over to Guenevah with Brett and Mandy. Beautiful headlamp run on single track in four inches of powder. Lifted 45 minutes at the gym. This week I flew four times across the US from San Fran to Atlanta and never saw further than 20 feet ahead of the plane. In the clouds the whole time, runway to runway. Unusual for that distance. El Niño is going to make this a different winter than we are used to.
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Dry Canyon over to the BST. Hard work in 6 inches of snow.
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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 |
| Just a few hours off work and ran Rattlesnake with Mandi in snow shoes. Totally kicked my butt.
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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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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Trail/Tempo combo with Ken, Mandy, and Brett. Ran 10 miles of the single track trail in Logan Canyon and 3.5 miles of Canyon Road. Kept the road miles under 6 min pace. Evening run up to the Southwest Ridge and back down.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy off day.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy off day.
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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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| BST trail with Brett.
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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 | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Having a few days off work and the kids gone on a trip I headed down for Toroweap Overlook Grand Canyon for some remote running. Drove the longest dirt road of my life, 65 miles out of Fredonia AZ, cutting off it halfway to drive through the remote volcano areas north of the Tuweep National Park. At one point the trail was gone and I was driving the Jeep solely off of GPS across the tundra. You could drive for hours out here with no roads. Eventually I came across the dirt road, NPS #5 again, and got to the campground. Not a soul here and the Ranger station appeared deserted for the season. I ran the North Rim trails, Tucker and Saddleback, feeling as remote on a run as I ever have. Pitch black and lots of animal noises.
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Early morning off the Toroweap Overlook. Ran up the Vulcans Throne volcano and then down to the Lava Falls trail down the North Rim. Only cairn marked, and a steep 1,700 feet per mile for most of it, this is the hardest trail I've ran yet. Like running a 40 degree slope on cinder ball bearings. From 5,200 feet to the river at 1,600 I think it was about 3 miles. Threw on the shorty wetsuit and swam the river just above Lava Rapids. Air temp was about 62 and water was 47 so I had to keep moving fast after getting out. Headed up the South Rim through Prospect Canyon. No trails exist for this side. Also a bit worried about permission to be running on the Indian Reservation lands. After hitting the South Rim just a few hundred feet higher than the North, I could see several sections that were higher than the rim elevation I had climbed. I'm going to have to run this again with permission of the tribe and hit some of these high points. Headed back down nailing two water pools perfectly and saw a white, wild canyon horse for the first time in the canyon ever. Swam the river and sat in the sun drying out. A raft group beached above the rapids and I was able to get some video of them running Lava Rapids and talk to them for a few minutes about their trip. The run up the North Rim was now warm and I could easily see the NPS warning about this trail being the worst in the canyon for heat. I was running Dec 10 at 50 degree and feeling it. This would be a motha at 110 degrees. This may be the first R2R2R here, excepting the ancients who ran all over the thing. It's like taking a corridor R2R2R and smashing it together so the climbs are only a mile apart. The Rims are as the crow flies only two miles apart. Ran this with no water using Sawyer filter tubes again, an advantage of late season cold temperatures. ~8,000 vertical feet.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long drive back home. Kayaked in the snow all afternoon with the kids. I was the mule to haul both kayaks back up the hills every time. Probably about 24 runs. I should count some mileage out of that.
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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 | | 7.50 | 7.00 | 0.00 | 0.00 | 14.50 |
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Did a good hour of lifting at the gym while the kids played basketball and then took a break for an hour and a half sledding. Good lunch of donuts and hot chocolate. Afternoon went up to USU track and did my first tempo workout in a while. A version of the Michigan:
5 mile slow warm up
1600 @ 5k pace ( I chose 5:45)
2000 @ MP (I chose 6:05)
1200 @ 5k pace
2000 @ MP
800 @ 5k pace
2000 @ MP
400 all out
1.5 miles easy run
2-3 minutes slow jog in between because I was hammered from the canyon run two days ago. Preferably these wouldn't have any breaks. But I figured I was still running...
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Green Canyon in the snow with Mandi and Mandy. Cold one this morning.
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Awesome day in Austin. 70 and sunny. Ran the Town Lake Loop. Pretty sore from last week. This is the only city where I'll get passed by day runners all the time while on a 7:30 medium distance run pace. Fittest running city in the country.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lift and short run in Atlanta. I've been seriously impressed with the North Face Omni jacket with the reflective heat shield. Light windbreaker without insulation but with their Omni Shield technology. Similar to what Columbia uses in their Gold 650 coat. Anyhow, it's been surprising that this light jacket has been sufficient for trail runs in nighttime as low as 20 degrees F for me. It's light enough that it can be used for runs in the 40-50s too. So I was looking up what heat the human body produces. At rest, 100 watts. Same as a very good light bulb. But during running as much as 15 times that. So an inner reflective jacket is incredibly efficient for a runner. If he has to spend the night though it's a different story.
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Atlanta high school track. 3 mile easy run, 12X800 @ 5k pace, 2 easy run. 45 min lift at the hotel gym.
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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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm up, 8 miles @6 min pace, 1 mile easy. Treadmill day.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 miles in the morning at the gym and the lift routine. Ran the Logan River trail with Brett late evening.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Been nice taking four days off from running and just doing things with the kids. Nothing but short maintenance runs around the neighborhood.
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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 |
| Snow shoed Mt Logan with Mandi. Deep powder the whole way
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Awesome Christmas morning, then off to Chicago to work.
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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 | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| Long run in the desert east of Vegas. Perfect sunny day.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Diddly squat
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Pouring rain in Atlanta again today. Ran a quick treadmill torture then got in a good hour of lifting.
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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 | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Track workout with Mandi in USUs new indoor facility. Two months old. 3 easy, 8X800, 3 easy. Striders.
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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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Snow shoe up Ben Lomond from the Willard side and skied down. Easily the most dangerous climb yet. Of the Utah mountains though, this set is one of the most beautiful. Love it. Took five hours.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Quick run and an hour lifting before the kids woke up.
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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 | | 256.30 | 20.00 | 6.00 | 0.00 | 282.30 |
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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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