| 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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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 270.52 | 20.00 | 7.00 | 7.00 | 304.52 |
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Brooks Pureflow2 Bluebird Miles: 89.50 | 2014 Push Ups Miles: 945.00 | Kinvara 3 Robo Miles: 99.00 | Mizuno Cursoris Miles: 5.00 | 2014 Plank Minutes Miles: 33.00 | Saucony Cortana 3 (green Machine) Miles: 39.42 | Saucony Fastwitch 6 Miles: 12.00 | NB MT110v2 Miles: 10.10 | Adidas Audios Boost Miles: 31.50 |
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| Race: |
Hale Freezes Over 10k (6 Miles) 00:35:17, Place overall: 2, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 6.00 | 0.00 | 14.20 |
| Impromptu 10k race I decided to jump in yesterday (after some encouragement from Scott lol). The Hale Center Theater puts this on and they give out tickets to the top 3 for the 5 and 10k. Scott and Matt were running so it only made sense to show up and give it a go to sweep the tickets for some cool date nights with all the wives :). The course is fast on the front half and hilly on the second half. I have been training lightly for and wanted to run a 5k, but wasn't certain I would lock it up for the tickets so I ran the 10. I finished second behind Matt in 35:19. The second half was hard and with a huge gap back to third I backed it off from 5-6 and then blasted the end. I'm going to jump in a 5K soon and see exactly where I'm at so I can start some specific work. I also broke my 5k pr on the front half (16:42) running comfy and even so I'm excited about my fitness at this point in the year and super grateful to be healthy. I believe Matt and Scott both broke course records for the 5 and 10k's :). Lots of Sojourners there today, the girls team dominated too. It was a fun morning. Good things to come. I ran this course in 2011 in 44:43 which was a PR then so it was very fun to come back and crush my course PR by 9+ minutes :). So grateful to be healthy and for the ability to run.
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Brooks Pureflow2 Bluebird Miles: 14.20 |
| Comments(8) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Peaceful, cold sunrise run. 7:38 |
2014 Push Ups Miles: 50.00 | Brooks Pureflow2 Bluebird Miles: 8.10 |
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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 |
| Grandview loop after work. Was a really nice run at sunset. I felt a tinge in my left hamstring with about a mile left. Heat, rolling, and tlc. Not major but deserves some care. 6:45 |
2014 Push Ups Miles: 50.00 | Kinvara 3 Robo Miles: 10.00 |
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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 |
| Very easy with some short pickups. Full body circuit work after to address strength. I'll be doing more of these. 8:00
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Mizuno Cursoris Miles: 5.00 | 2014 Push Ups Miles: 50.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 5.00 | 0.00 | 0.00 | 10.50 |
| Easy first 5 progressive last 5. I felt really good so I pushed the last mile (5:08) to test the hammy. It's all good :). 6:29
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2014 Push Ups Miles: 50.00 | 2014 Plank Minutes Miles: 2.00 | Kinvara 3 Robo Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Lots of guys showed up to run the Murdock trail this morning :). That many headlamps must have looked funny. 6:50
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Saucony Cortana 3 (green Machine) Miles: 10.60 | 2014 Push Ups Miles: 60.00 | 2014 Plank Minutes Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.10 | 6.00 | 0.00 | 0.00 | 20.10 |
| Met the crew in Highland for a schnowy outing. So much fun. Some went 8 because of a race tomorrw ;). Some went 10. Hats came in handy. I ran another 10 solo after and put 6 tinman tempo miles on the end (6:10). It was perfect. What a beautiful morning. Feeling invigorated and grateful. 6:52
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2014 Push Ups Miles: 100.00 | 2014 Plank Minutes Miles: 5.00 | Kinvara 3 Robo Miles: 20.10 |
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy ten on a peaceful morning. 7:00 |
Brooks Pureflow2 Bluebird Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Drove to mount pleasant to pick up the kids so i had my wife drop me off outside Fairview and ran the mountainville road in. Hilly 8 in the wind and sleet but it was fun. I'm now sitting in the hot tub. Perfect day. 6:34 |
Saucony Cortana 3 (green Machine) Miles: 8.00 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I love to run. 6:29
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Brooks Pureflow2 Bluebird Miles: 11.00 |
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Easy hour on the Carterville loop after work. Purple sunset :). 7:15 |
Kinvara 3 Robo Miles: 8.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| 3 mile warm-up with strides.
4x 200: 35, 35, 34, 34
12x 400: 74, 74, 74, 74, 73, 73, 73, 73, 72, 72, 72, 72
4x 200: 32, 32, 32, 32
All with equal distance active recovery jogs. Goal was to run smooth and it went very well. 6:28
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Saucony Fastwitch 6 Miles: 12.00 | 2014 Push Ups Miles: 100.00 | 2014 Plank Minutes Miles: 5.00 |
| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| slept in and ran the golf course loop in a t-shirt! what a beautiful day. 7:15
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2014 Push Ups Miles: 60.00 | 2014 Plank Minutes Miles: 2.00 | Brooks Pureflow2 Bluebird Miles: 10.60 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.75 | 0.00 | 1.00 | 0.00 | 18.75 |
| another awesome run with the crew. Ran the first 10 around Highland with the group. Ran the last 9 with Scott. Laid down a fast final mile. Beautiful morning.
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Kinvara 3 Robo Miles: 18.75 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.20 | 3.00 | 0.00 | 0.00 | 10.20 |
| 10 around Highland with 3 tinman miles on the end. Absolutely beautiful warm morning. 6:39
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Saucony Cortana 3 (green Machine) Miles: 10.20 | 2014 Push Ups Miles: 50.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Easy down by the lake after work. Grateful for this week. 7:15
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2014 Push Ups Miles: 50.00 | 2014 Plank Minutes Miles: 2.00 | Brooks Pureflow2 Bluebird Miles: 9.10 |
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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 |
| Awesome run on the shoreline trail after work. Sunshine, t-shirt, and single track make for some good times. 7:30
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NB MT110v2 Miles: 10.10 | 2014 Push Ups Miles: 100.00 | 2014 Plank Minutes Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.30 | 1.00 | 0.00 | 0.00 | 10.30 |
| Light progression run to the water fountain and back from work. I know my fitness has jumped, I feel amazing. 6:29
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Kinvara 3 Robo Miles: 10.30 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 0.00 | 0.00 | 3.00 | 10.25 |
| Really long day at work and I was going to take the night off but then I just had to go so I did a light workout at the gym. 5 mile warm up with strides and some 200's then I did 6x 600 with equal distance recoveries. I did the first 400 of the 600s in 77 and then dropped a 33 second 200 on the ends, it was fun. I kept the recoveries at 7 minute pace. It went by fast and felt awesome. 1.25 cd. 6:30
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Kinvara 3 Robo Miles: 10.25 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Easy early canyon miles with Mike and Matt. Chilly but always fun. 7:40
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Brooks Pureflow2 Bluebird Miles: 11.25 |
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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 ran in the sunshine. Did the golf course loop from my house after a chiro adjustment in a brand new pair of kicks, which is pretty much a perfect morning. 6:30
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2014 Push Ups Miles: 125.00 | 2014 Plank Minutes Miles: 5.00 | Adidas Audios Boost Miles: 11.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.50 | 4.00 | 0.00 | 0.00 | 20.50 |
| Scott and Mike came down to my house this morning to run long with me. we took Mike on a tour of Spanish Fork and had a great run through the sunrise. Picked it up on the last few miles, they went 5, I went 4 at marathon pace. It was a fun morning. my wife made a yummy breakfast afterwards. 6:45
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Adidas Audios Boost Miles: 20.50 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| I found a way to keep my recovery run honest today. I took the boys with and they rode their scooters on the trail while i ran on the grass. It was a blast. We played football and played at the park after. They'll sleep good tonight :). 8:15
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2014 Push Ups Miles: 100.00 | 2014 Plank Minutes Miles: 5.00 | Brooks Pureflow2 Bluebird Miles: 5.25 |
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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 |
| Another great morning run with a large crew from Scott's house. 7:15
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Kinvara 3 Robo Miles: 10.50 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.62 | 0.00 | 0.00 | 0.00 | 12.62 |
| Early loop from my home. Off to Disneyland with the fam. Have a great week! 6:46
Pm - shake out after a long drive. Jogged back to the restaurant in search of a stuffed bunny my daughter dropped. No luck but I found a gift shop and brought her back a new stuffed friend. Easy 2
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Saucony Cortana 3 (green Machine) Miles: 10.62 | Brooks Pureflow2 Bluebird Miles: 2.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 8 in Anaheim from the hotel. Sea level running is fun. 7:05
6 equivalent for the day in the park
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Brooks Pureflow2 Bluebird Miles: 8.00 |
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Equivalent miles from all day in the park
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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 |
| Equivalent miles from all day in the park
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 270.52 | 20.00 | 7.00 | 7.00 | 304.52 |
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Brooks Pureflow2 Bluebird Miles: 89.50 | 2014 Push Ups Miles: 945.00 | Kinvara 3 Robo Miles: 99.00 | Mizuno Cursoris Miles: 5.00 | 2014 Plank Minutes Miles: 33.00 | Saucony Cortana 3 (green Machine) Miles: 39.42 | Saucony Fastwitch 6 Miles: 12.00 | NB MT110v2 Miles: 10.10 | Adidas Audios Boost Miles: 31.50 |
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