| Location: Spanish Fork,UT,USA Member Since: May 24, 2011 Gender: Male Goal Type: Other Running Accomplishments: In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.
PR's:
1/2 Marathon - 1:13:25
Marathon - 2:32:40 Short-Term Running Goals: Merge road and trail running and adventure run bonkers. Long-Term Running Goals: Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles. Personal: Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude! Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 215.60 | 12.50 | 1.00 | 12.60 | 241.70 |
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| Nike Pegasus Miles: 42.70 | Saucony Cortana 3 (green Machine) Miles: 87.35 | New Balance MR00 Miles: 9.00 | 2014 Push Ups Miles: 310.00 | 2014 Plank Minutes Miles: 13.00 | Mizuno Cursoris Miles: 11.00 | Saucony Fastwitch 6 Miles: 39.25 | Brooks Pureflow2 Bluebird Miles: 27.70 | Kinvara 3 Robo Miles: 15.70 |
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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 |
| Fun New Years run around the Riverton area with a great crew. Matt, Mike, Zak, Karl, Chase, Josh, Collin, Fritz, and Jon. The first half was on the uneven crunch trail then we cruised it back on the road. Beautiful day, it turned out really nice. I was really sore last night but I felt great today. 6:39
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| Nike Pegasus Miles: 15.00 |
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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 |
| Slept in and waited until the sun was high before running the golf course loop from my home. Absolutely beautiful day. No smog in Spanish Fork :). 6:48
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| Saucony Cortana 3 (green Machine) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy with Scott and Mike from Scott's home. What a nice morning! 7:15
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| Saucony Cortana 3 (green Machine) Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 1.00 | 0.00 | 9.00 |
| Progression run on the TM after a long but great day with family. Headed to the gym an hour before close and snuck this one in.
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| New Balance MR00 Miles: 9.00 | 2014 Push Ups Miles: 50.00 | 2014 Plank Minutes Miles: 3.00 |
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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 ultra workout. 15 hours of puking and other bathroom violence. Lost 7 pounds and strengthened my core. I am definitely faster now :). Tomorrow will be a rest day. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.50 | 0.00 | 0.00 | 11.00 |
| I got really sick Sunday night so I got to take a few days off running. Not ideal but such is life. Positives are that my system is reset. No treats were consumed. I lost a bunch of weight and all the puking had to have strengthened my core lol :). Today I felt fresh and started with an easy warm-up mile and then went into a progression run. 6:40 stepping down every mile to 5:35 on the last one, then an easy cool down mile. I felt very fluid and strong. Thankful to be able run. Happy Thursday to y'all! 6:38 |
| Mizuno Cursoris Miles: 11.00 |
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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 |
| Easy 10 with 6x :30 strides on the last 1.5. Way too icy out so just cruised on the tm with the ipod at the gym. 7:00 |
| Saucony Cortana 3 (green Machine) Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 1.00 | 10.25 |
| I enjoyed a most excellent run after work. Ran four 1/4 mile pickups on the last 2 miles. Super grateful for my health and the ability to run fast and strong. 6:55
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| Saucony Fastwitch 6 Miles: 10.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Easy eight
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| Saucony Cortana 3 (green Machine) Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 4.85 | 10.50 |
| I jumped on the ladder train tonight and had a great workout. The objective was to complete the fast sections. I never felt out of control or that I dipped into "the well" so it was a success for a first time doing something like this. I look forward to making it faster next time.
2 mile easy warmup
- 1 min fast (5:12 pace), 1 min slow (8:30 pace)
- 2 min fast, 2 min slow
- 3 min fast, 3 min slow
- 4 min fast, 4 min slow
- 5 min fast, 4 min slow
- 4 min fast, 3 min slow
- 3 min fast, 2 min slow
- 2 min fast, 1 min slow
- 1 min (4:30 pace)
Easy cooldown. 4.85 miles at 5:09 avg. I am really pleased about it :).6:22 avg for the run.
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| Saucony Fastwitch 6 Miles: 10.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Drafted off the 8:00 guy for about an hour in the sunshine after a great night of sleep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| Epic early morning run around Highland with Scott :).
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| Saucony Cortana 3 (green Machine) Miles: 18.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy miles around highland with Scott. Legs were tired but it feels good to get a decent week in. I feel ready to begin making a training/fitness push and commit to some races. I am so grateful to start the year healthy.
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| Nike Pegasus Miles: 10.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Provo canyon miles after work in the chilly sunset. It was very nice and silent, just footfalls and breathing. 6:57
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| Nike Pegasus Miles: 10.10 | 2014 Push Ups Miles: 75.00 | 2014 Plank Minutes Miles: 3.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy hour with 5x :30 strides after work.
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| Saucony Cortana 3 (green Machine) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| After a long day at work and a lengthy sit in the dentist chair today's workout gets to happen in the morning. Easy quickie with strides tonight. 6:36
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| Saucony Fastwitch 6 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 5.25 | 12.00 |
| Fresh legs this morning were great for the workout. 8x 1000 2x 200. 2.5 mile warm up with a couple strides then I got to it. 1k's were 3:12-3:09 for the first 7 then 3:05 on the last one. 200's were 32. 600 recoveries between the 1k's were all at 8:30 pace. The goal was to complete the fast sections strong and I accomplished that. The 200's were during the 1.5 mile cool down and felt smooth. Grateful to run fast and strong today. I got 5.25 miles in at 5:07 avg, successful day. I feel like it's the best workout I've ever had over all. 6:28
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| Saucony Fastwitch 6 Miles: 12.00 | 2014 Push Ups Miles: 50.00 | 2014 Plank Minutes Miles: 2.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Easy joggy mile waiting for Nelson :). Then Ty and I ran 10 up Provo canyon and back. Nice clear morning with plenty o' stars. 7:15
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| Saucony Cortana 3 (green Machine) Miles: 11.10 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| LSD Saturday run up provo canyon with Mike. It was cold on the way up! Great run, great company. We even did a few pickups at the end. 7:25
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| Brooks Pureflow2 Bluebird Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 1.00 | 0.00 | 0.00 | 5.10 |
| Easy sunshine shakeout. I was talking about these runs with Mike yesterday. I feel better if I do a short run on an off day rather than take the whole day off. It eliminates that awkward portion of Mondays run where I feel like I'm resetting after the day off. I'm going to do these every week for a while and see what happens. I got moving pretty good on the last one, it was fun :). 6:38
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| 2014 Push Ups Miles: 60.00 | 2014 Plank Minutes Miles: 3.00 | Kinvara 3 Robo Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 6.00 | 0.00 | 0.00 | 10.60 |
| Really nice run tonight after work. I took a new loop from work and it was fun. I felt really good so I just rolled with it and got 6 tempo miles in. It's time to focus up and start to get back at it again. I prepped clean meals for the week yesterday to assist me in losing a bit of winter fluff, I'll do this every Sunday for the next while. I'm excited to ramp it up and go after some goals :). Joggy 1/2 mile cool down. 6:15
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| 2014 Push Ups Miles: 75.00 | 2014 Plank Minutes Miles: 2.00 | Kinvara 3 Robo Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| I had a very small window to fit a run into so I ran easy for 50 minutes. Thankful to get this one in.
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| Brooks Pureflow2 Bluebird Miles: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.50 | 9.00 |
| I had a workout on the schedule today but with the tempo on Monday I knew I wasn't ready about half way in to the second rep and shut down the workout. I ran some more miles and then did 8x strides at the end just to break the rust and get some turnover. I had an hour to work with so I'm thankful to get this in. 6:40
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Am - Murdock miles with Matt on a snowy morning. Ran in no wind perfection this morning early and the snow made it light enough for no headlamp. The run went by way too fast as it has been far too long since I've ran with Matt. Great run and conversation. Can't beat mornings like this one. 7:15
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| Saucony Cortana 3 (green Machine) Miles: 10.10 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| shakeout. decided to race tomorrow.
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| Brooks Pureflow2 Bluebird Miles: 5.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 215.60 | 12.50 | 1.00 | 12.60 | 241.70 |
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| Nike Pegasus Miles: 42.70 | Saucony Cortana 3 (green Machine) Miles: 87.35 | New Balance MR00 Miles: 9.00 | 2014 Push Ups Miles: 310.00 | 2014 Plank Minutes Miles: 13.00 | Mizuno Cursoris Miles: 11.00 | Saucony Fastwitch 6 Miles: 39.25 | Brooks Pureflow2 Bluebird Miles: 27.70 | Kinvara 3 Robo Miles: 15.70 |
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