| 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 | | 201.94 | 50.55 | 19.20 | 0.00 | 271.69 |
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| Kinvara 2 (white) Miles: 101.84 | Altra Instinct (Black) Miles: 103.38 | Brooks Pure Grit Miles: 35.10 |
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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 |
| Supposed to be 10. I had a sciatic flare tonight that was not pleasant. 3 running, 3 walking. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 2 wu/cd plus the 10 I had scheduled yesterday. Slight tinge in the back, not too bad. |
| Kinvara 2 (white) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 5.00 | 0.00 | 0.00 | 18.00 |
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Great pain free 18 today. Was supposed to be 15 but I felt excellent so I changed it up mid run. Huge confidence booster. Progressively faster the first 5, settled in at a comfortable pace for 10 more, ran the last 3 6:35, 6:25, 6:15. 700 ft vert. avg. pace 6:55
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| Kinvara 2 (white) Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 4.55 | 0.00 | 0.00 | 9.10 |
| Beautiful day today! Got out after work for a 9 mile out and back up Provo canyon. 33:00 out, 29:24 back. Didn't push, just enjoyed the run and the day. |
| Altra Instinct (Black) Miles: 9.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
| Took about 6 before I felt loose and ready. Sped up after that. Schedule called for more but I ran out of time and had to cut it short. Ran the last one faster (6:02) to make myself feel ok about the cutoff. Average pace 6:58 |
| Kinvara 2 (white) Miles: 13.00 |
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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 |
| Easy recovery day on the elliptical. level 8 hills for 40 minutes. HR topped out at a whopping 126. Easy days do the body good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.50 | 0.00 | 10.50 |
| Fun predawn run with Dan, Jody, Reed, and Melanie. The moon set was awesome :). Felt peachy after the easy day yesterday. |
| Kinvara 2 (white) Miles: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 with a 2 mile burst. Feeling better every day. |
| Kinvara 2 (white) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 15 miles of fun mostly on the BST. The trail is in really good condition. A few more warm days and it's on :). 1500 feet of vert. Tossed a few fast ones in at the end. |
| Brooks Pure Grit Miles: 15.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy shirtless 8 in the sun :)! Fun run but I am a bit tired. 4 hours sleep, up at 3, and 13 hours of work make it hard to get out on the road. But I am sure glad I did. Hope this is a great week. |
| Brooks Pure Grit Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.70 | 0.00 | 9.70 |
| MTC mile repeats. 3 mile warmup, 3x 1 mile repeats, 1/2 mile coolers (uphill), 2.5 mile cooldown. This went pretty good. The splits were all consistent, 5:27, 5:25, 5:28. It was a good indicator of what work needs to be done :). I hope to be able to do 5 of these at 5:00 pace this summer. |
| Kinvara 2 (white) Miles: 9.70 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| Home at 7 after a 14 hour day. Played with the kids, scrubbed the tub, fixed the faucet. Filled the handheld, ate a bowl of cereal and a GU, grabbed the headlamp and headed out at 9:30 for a night time 11 miler. Star lit sky made this loop fabulous. Up and over the gold course. Ran the last 3 at a nice clip. :) |
| Altra Instinct (Black) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 3.00 | 0.00 | 12.00 |
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Tough trail run today. Made a good push the entire run. Even though the pace wasn't down on the uphill, the effort was there so i am counting most of these as marathon pace. The last three pushed the go button and hit them progressive in 6:22, 6:15, and 5:57. After 1500 feet of vert they were tough :). Great Saturday fun. I may get out later for an easy recovery. I am hoping the extra rest and reduction this week will do the hip and ankle some good so I can start getting after it in the weeks to come. |
| Brooks Pure Grit Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 1.00 | 0.00 | 10.00 |
| Legs felt heavy at the start and got heavier as the run progressed. After 5 miles of this I threw some 1/2 mile pickups in to wake the legs back up. This worked very well :). Felt strong and smooth the rest of the run. Ran the first to pickups moderate and the last 2 hard, with the last one sub 5 pace. |
| Kinvara 2 (white) Miles: 10.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
| Took the Runners Corner group down to Timpview for some 1000 meter repeats. Did 4 x 1000 with 600 meter recoveries. The group did awesome! I was happy that everyone had fun and had a good workout. I hit my splits fairly consistent, 3:29, 3:34, 3:32, 3:25. 2.5 miles down and 2.5 back to the store. Fun today! |
| Kinvara 2 (white) Miles: 9.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.07 | 0.00 | 0.00 | 0.00 | 6.07 |
| Easy recovery day on the elliptical. Loose and ready for a good run tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.04 | 4.00 | 0.00 | 0.00 | 11.04 |
| Fresh legs today :). Everything felt groovy. 6 easy, 4 mid tempo (6:23), 1 cool down. |
| Kinvara 2 (white) Miles: 11.04 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 around town to recover. Nice day! |
| Altra Instinct (Black) Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 2.00 | 0.00 | 17.00 |
| Great Saturday run up the canyon. Felt really strong today. Easy warmup. Pushed the hilly trail section and went quick and comfortable on the path back down. Easy cooldown. 900 vert. 7:00 average pace. It's coming back :). |
| Altra Instinct (Black) Miles: 17.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Watchless progressive run to start out the week. Started easy easy and kept ramping it up throughout. I finished up the last section in what felt pretty fast :). Total time was 56 minutes. |
| Altra Instinct (Black) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.62 | 0.00 | 4.00 | 0.00 | 11.62 |
| MTC mile repeats. Love this workout. A bit over 3 mile warmup. 4x1 mile with half mile recoveries. 3 mile cooldown. Went well today, still feeling good. Splits were: 5:14, 5:16, 5:17, 5:13. Nailed em'. |
| Altra Instinct (Black) Miles: 11.62 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on the elliptical. Loosener from yesterday and prep for tomorrow... can't wait for tomorrow :). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.66 | 0.00 | 0.00 | 0.00 | 22.66 |
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36k run for my birthday. First 8 with Scott, Dan, Reed, Matt, and Jody. I sure like running with you guys. Dan ran with me until Bridal Veil, thanks so much Dan! Ran the last 8.5 solo. It was a little chilly up the canyon but it was still great. I felt good the whole time and didn't hammer it down the canyon (avg 6:40 pace) even though I really wanted to haha. Sunrise at the end was awesome. Now gimme the cake!! Average pace for the run was 7:10.
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| Altra Instinct (Black) Miles: 22.66 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Level 8 hills on the elliptical to recover from yesterdays fun. 40 minutes. Feeling loose and ready for tomorrow. Thanks for the birthday wishes yesterday, it was a great day. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 7.00 | 0.00 | 0.00 | 17.00 |
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So much fun this morning. Met Dan, Scott, Reed, and Matt at Timp high and ran to runners corner for the waffle run. 4 mile warmup to the store. Ran the 9 mile loop from the store at a good clip. Got dropped on the hills but they were nice enough to wait at the light. I tried to beat Matt at the end for the peanut butter cup challenge title (lol), but he outkicked me for the W (I even cheated and he still won haha). Ate some tasty waffles with the fresh buttercream syrup and then headed back to the cars for a 4 mile cool down. They need to put buttercream syrup in gel packets :). Avg pace for today was 6:54.
Thanks guys, it was really a blast today! I am finally feeling back in the groove and ready for some steady improvement!
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| Altra Instinct (Black) Miles: 17.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 201.94 | 50.55 | 19.20 | 0.00 | 271.69 |
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| Kinvara 2 (white) Miles: 101.84 | Altra Instinct (Black) Miles: 103.38 | Brooks Pure Grit Miles: 35.10 |
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