| 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 | | 73.05 | 5.25 | 5.00 | 0.00 | 0.00 | 83.30 |
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| | 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 |
| From home, I ran through the University over to East High. I ran over to East for two reasons; first, I needed to to recalibrate the speed/distance footpod that connects to my Suunto. Second, I thought I might see my friend Casey who started from East this morning to go 23-24 out and back over Emigration Canyon. Casey's car was at East, but he wasn't. So I ran two easy miles on the track, both at 6:57, and reset the calibration. On my way back, ran into Casey near Steiner. He had a great pace coming down 500 So. and was on his way to finish the last couple of miles at marathon pace on the track. We chatted for a minute and I headed on home, easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| From home to Liberty Park for three loops, slightly faster than usual. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 5.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| East High track workout. Another "ladder" workout on the schedule today. Ran 1 mile warm-up followed by 4 x 100m strides. The plan was then three sets of the following: 1 mile/800m/400m at 5:35-5:40, 2:35-2:40 and 73 seconds respectively. All with 400m recoveries between each interval. Here's how I fared: Set 1: 1 mile: 5:38 800 m: 2:41 400 m: 73sec Set 2: 1 mile: 5:30 (too fast) 800 m: 2:41 (paying the price) 400 m: 73 sec Set 3: 1 mile: 5:37 800 m: 2:37 400 m: 75 sec The second set was very tough. I really blew it on the mile. I came through 1200m in 4 minutes flat and had to slow down substantially so I wouldn't blow the rest of the workout. That sort of creamed my momentum and form in the 800, though I recovered in the 400m. The last set was fairly solid, but not great. I thought I was going to nail 73 again on the 400m, and was surprised I was 2 seconds off the pace. Oh well, it was steady and I held my form. I briefly considerd doing another 400m to get the pace right but thought better of it. One mile cooldown at the end. | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.80 | 0.00 | 0.00 | 0.00 | 0.00 | 13.80 |
| Easy 8 this morning in the rain. Heather and I added another 5.8 tonight. Great weather, cool and misty. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| From home, I ran 3.5 miles easy through Federal Heights, the University, and Research Park, over to the post office on Sunnyside where I began a 5 mile tempo run into Emigration Canyon. The first mile has a nasty climb but levels out some, the next 1.5 is a steadier climb, but still a bit rolling--with a little bit of construction work to negotiate. I gained 350 feet in the 2.5 uphill miles. The uphill half was 16:10, the downhill half was 13:46 for a total time of 29:56 for 5 miles. Then recovered 3.5 easy back home. G O O D L U C K T O P O F U T A H R U N N E R S ! ! ! ! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| It was a dark and stormy morning . . . Sam & I took off from the Morris Meadow trailhead on the Bonneville Shoreline trail above the avenues at about 6:10. It was already raining, and a little windy, and a little cold. And still dark. We dodged puddles for a couple of miles, following the Steeplechase route, to the 6-Way Junction. We continued east on the easy part of the trail for another couple of miles. We noticed a little bit of snow on the ground, but didn't think much of it. When we turned around at 4 miles, the weather turned pretty ugly and we had some very wet rain/snow falling on us and the temperature dropped about 15 degrees. I was in shorts, of course, and soaked to the bone. So my easy trail run turned into a bit of a tempo workout trying to get back to the car. We took a shorter route back, finishing with 7. I remember running Top of Utah in the snow in 2000 (I think it was 2000). It was a freak storm. Well, I guess at least the runners tomorrow should know what to expect. Start with a long sleeve shirt you can toss, and maybe go out with a couple of pairs of cheap gloves if it's coming down hard. Hopefully it will be just cool and overcast and nothing more. Heather and I added another 2.5 before dinner tonight. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Out the door at about 6:30 am, thinking about all of the TOU runners shivering at the top of Blacksmith Fork Canyon. But if the sky down here was any indication, at least there wouldn't be any precipitation. I ran from home through Federal Heights, the U, Fort Douglas and Resesarch Park, past the zoo, and up Emigration Canyon. I was going to turn around at 10.0, but added just a little more to get to the Pinecrest turnoff. The run back down the canyon was steady, I worked on form. Once I got to the post office, I slowed down for an easy 3.5 back home. It turned out to be a bluebird morning down here and good running temperatures. I look forward to hearing about how it went for folks up in Logan. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 73.05 | 5.25 | 5.00 | 0.00 | 0.00 | 83.30 |
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