| 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 | | 171.65 | 14.00 | 7.50 | 7.20 | 200.35 |
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| Saucony Fastwitch 6 Miles: 21.00 | Saucony Cortana 3 (green Machine) Miles: 49.25 | NB MT110v2 Miles: 9.35 | New Balance MR00 Miles: 41.80 | Nike Pegasus Miles: 55.35 | Skechers GoRun2 Miles: 8.00 | 2014 Push Ups Miles: 3.00 | 2014 Plank Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Still not quite 100% but doing much much better. The race last week left a bit of a bad taste in my mouth so I ran a 4 mile warmup and then a progressive 4 mile tempo in 21:39 (5:30, 5:27, 5:24, 5:18). It was inside after work at the gym so I know it was easier because of the TM but it felt good to go fast so I just went with it. 2 mile cool down. It was too dark and nasty after work to get out in the stuff. Perhaps some snowy trails are in the future :). 6:23
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| Saucony Fastwitch 6 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 |
| Easy recovery 5. Christmas party tonight so not much time. Push ups, planks. 7:45 |
| Saucony Cortana 3 (green Machine) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
| Freezing 16 degrees out today but I had to get up in the mountains and kick some powder around. I ran the pipeline to grizzly route and was tracking fresh for 75% of the run in 4-6 inches of snow. It was tough and fun with 1500 vert. Great day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Easy on the treadmill tonight after a long day. 5x 200 at the end just to freshen everything up. |
| New Balance MR00 Miles: 9.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Big storm today :). It was snowing so hard in Highland but no wind so Scott and I set out for a later morning run on the Murdock trail. It was one of those best runs ever with 2-3 inches of softness underfoot and the quiet stillness of the storm. Thankful for days like today.
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| Nike Pegasus Miles: 12.10 |
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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 |
| It was 9 degrees, dark and icy after work so off to the gym. A very easy first mile (9min) followed by a bunch of progressively faster ones on an incline. Happy Monday! 6:51
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| New Balance MR00 Miles: 10.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.50 | 3.10 | 10.50 |
| 4 warm up including strides and a 400 @82. 12 x 400 @77 with 1 minute jogs. The last one I ran a 600 with the 400 @75 and the last 200 @4:30 pace. ~1.5 cool down. 5k+ of pace work with a fast finish. I'm going to do a little 5 week cycle with the focus on speed development and then race a 5k and go from there. Back in student/learning mode. :) 6:33
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| New Balance MR00 Miles: 10.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 |
| Skechers GoRun2 Miles: 8.00 |
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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 |
| Early this morning seven samurai gathered and ran some very frosty miles around Highland. It was most invigorating :). |
| Nike Pegasus Miles: 10.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.60 | 11.50 |
| I slept in this morning and was rewarded with fresh snappy legs. 6x strides on the last 1.5. Felt effortless today. 6:50 |
| New Balance MR00 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Runner's Corner threw another waffle run this morning. I met the guys at the soccer park and ran some with them before detouring to the store for the run. It ended up being 5 before and then the 9 mile loop with the big group for the waffle run. Cold but fun morning with a tasty breakfast after. :) 6:55
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| Nike Pegasus Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy hour +.4x :30 strides at the end. I felt like nosogood today at work but felt jussapeachy during the run :). |
| Saucony Cortana 3 (green Machine) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.50 | 10.50 |
| 4 up with a 400 in 82 and some strides. 8x 600 with 200 jogs. 600s were all at 5:10 pace except for the last one which was an 800 @ 5:04 with the last 200 @ 4:30 pace. This was hard but manageable. The jogs were all at 8:30 pace which made them just over a minute. 2+ cool down. 5k+ of pace work with a fast finish. I'll just keep bumping it up each week but keep the jogs very short. I believe this will assist me in pounding my 5k pr in January. 6:11 | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10+ with Matt and Mike on the Murdock. I wanted to join them for some tempo after warming up, my legs wanted more easy miles after the workout on Tuesday night :). It was a fun run and always a plasure to run with friends.
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| Saucony Cortana 3 (green Machine) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Finally got a run in around Spanish Fork. A very busy end of week and weekend meant I got to take some time off and rest which I am thankful for. This one was fun. Ran at 11 in the sunshine up to the golf course and back. May run with the crew in the morning depending on how much assistance I can give Santa :). Merry Christmas!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 3.00 | 0.00 | 11.00 |
| Ran from my parent's house in Mount Pleasant. It's absolutely gorgeous there right now. Clear blue skies and clean air. I ran up Parleys road to the gate then across the flood dam and up to the power plant park. Mostly snow covered dirt road and chunder on the way up. I wanted to make it all the way to the scout camp but once I got into the secluded deep stuff there were 3 sets of fresh cat tracks which changed my mind. Didn't want any run ins with wildlife today so I turned around and got a good tempo push on the way back. 1300 ft of climb. The return was fun on the pavement with an aided grade.
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| Nike Pegasus Miles: 11.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Thanksgiving point loop with Matt and Zak. Very nice morning!
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| Saucony Cortana 3 (green Machine) Miles: 10.50 |
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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 |
| 15 easy with Matt, Mike, Zak, and Reed. Zak planned a great route. It was a little icy up by bridal veil but still lots of fun. 7:15
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| Saucony Cortana 3 (green Machine) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| Aerobic builder - 1.5 up with strides. 8 mile tempo at 5:50. 1.5 down. Thankful for the run today. I can tell that I get to work on my core :). This is the longest speed I have done since the marathon. I will work these builders into the training as a compliment to the faster intervals I've been doing. Happy Monday! 6:08 |
| Saucony Fastwitch 6 Miles: 11.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| A very easy regen run around the neighborhood in the dark to close out the year. Thank you to this awesome community for all of the learning, support and inspiration this year. My very best to all of you in the year to come. 7:55
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| 2014 Push Ups Miles: 3.00 | 2014 Plank Minutes Miles: 50.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 171.65 | 14.00 | 7.50 | 7.20 | 200.35 |
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| Saucony Fastwitch 6 Miles: 21.00 | Saucony Cortana 3 (green Machine) Miles: 49.25 | NB MT110v2 Miles: 9.35 | New Balance MR00 Miles: 41.80 | Nike Pegasus Miles: 55.35 | Skechers GoRun2 Miles: 8.00 | 2014 Push Ups Miles: 3.00 | 2014 Plank Minutes Miles: 50.00 |
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