| Location: Salt Lake City,UT,USA Member Since: Jul 23, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: 5k 16:16 / 10k 33:12 / half marathon 1:12:28/ marathon 2:32:59/ 100 miles: 34 hours, nine minutes (Wasatch 100).
Short-Term Running Goals: Compress six months of marathon training into six weeks.
Long-Term Running Goals: Stay curious.
Personal: I'm an attorney in Salt Lake City. Married to Heather. We have two little boys.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 210.20 | 0.00 | 0.00 | 0.00 | 0.00 | 210.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Easy 6.5 from Foothill Sbux -- lots of talk about St. George Marathon 2012. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Headed up to East Canyon early for some time on the SUP (stand up paddleboard). Beautiful morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Park City trail run. 12 miles up and back on the Armstrong trail, up to mid-mountain, and then a couple more miles easy from the base. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy from 9th/9th. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| For the first time in years I ran twice today -- though with very modest mileage!I ran 3 miles on the AM on the treadmill, waiting for the sprinkler guy. Added another four miles at lunch, up Memory Grove in the heat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Black Sheep workout at Miller Park. 3 x hill repeats on the road; 2 x ~ 700m intervals uphill on the trail; 5 x ~350 intervals uphill on the trail plus warm up and cool down. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six on the treadmill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy miles on the Pipeline Trail in Millcreek Canyon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 0.00 | 0.00 | 0.00 | 10.30 |
| Arrived East Canyon Reservoir at 5:40 am. We had a group of 15 this morning -- all swimming except for yours truly, spent the morning on the paddle board. Watched the sun come up over the water, gorgeous. Paddled 2.5 miles. Next up, got dropped off at Little Dell Reservoir and ran up Little Mountain and down Emigration Canyon, ending just below the zoo. Pace was just under 7 min for most of the downhill section -- added two "spicy" miles starting at the Fire Station: 5:56 and 5:49. These felt fine, but hey, they're downhill. It got quite warm by the finish. A long morning, but a lot of fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.30 | 0.00 | 0.00 | 0.00 | 0.00 | 20.30 |
| Longer run for the first time in a long time -- took a tour of the east side of the SL Valley. Felt better than expected, but took it very easy. Running time 2:56. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running -- rest after the long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Speed work at Highland track with the Black Sheep. 9 x ~750m. The awkward distance is part of the workout, John's "Penny Run." Most splits in the range of 2:38/2:39 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Six miles on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Three miles around the hood before heading to Colorado for the weekend with the family. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles on the rural roads of Glade Park, CO. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.30 | 0.00 | 0.00 | 0.00 | 0.00 | 15.30 |
| A long-ish run on the rural roads of Glade Park, CO. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Workout at East High with the Black Sheep. Following a one mile warm up and 800 m of speed changes, the meat of the workout included 7 x 1200 m. The first and last 200m of each of the 1200 was at ~44 seconds. The 800s in between were at ~2:57. Fairly consistent overall and it felt pretty good, though a little slower than where I would like to be. I would say that it projects a 3 hour marathon, or barely below. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 glorious miles on the treadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles on the mean streets of Holladay, UT. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Tour of upper millcreek from Olympus Hills center. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Grand tour of the east side of the SL valley with JD. Great run. Total time 2:54.
I may go run .10 just for the joy of seeing "70.0" for the week -- even though the number is a bit of an illusion because it includes two long runs in the last 7 days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Five miles on the treadmill in the morning. I had planned to run at lunch or in the afternoon for a few more miles but then, suddenly, life got in the way. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Black Sheep workout on the Highland HS track. After a warmup around the park and 400m of speed changes, the workout was 10 x 800m; Yasso style. Times for the first few were in the range of 2:57. After that, pretty consistently 2:51-2:53. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| From Birch Hollow in Millcreek Canyon: 2 miles on the road up to Elbow Fork, and then back down the canyon to Church Fork before returning to Birch Hollow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| From 9th and 9th, a tour of the Liberty Park neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Four miles easy around the mouth of Millcreek canyon. Trying to keep it light; planning to race tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 210.20 | 0.00 | 0.00 | 0.00 | 0.00 | 210.20 |
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