| Member Since: Oct 03, 2006 Gender: Male Goal Type: Other Running Accomplishments: -Distance running as of 2001 -11 total marathons -Boston Marathon (2006) -10k PR 33:55 -1/2 marathon PR 1:16:57 -Marathon PR (2006 St. George 2:45:09) -5k PR (Don't know, hate the distance) Short-Term Running Goals: -Compete in the Utah Half Triathlon!!
Did it, what a great challenge!!
Ramp up my weekly mileage.
PR at the St. George Marathon in 2009. Didn't make the Lottery. Doing the Top Of Utah instead. It's a 4:30 minute tougher race. I Still hope to PR!! Long-Term Running Goals: -Be a life time runner for the love of running. Mix it up. Try something new. Do a full Iron Man. Personal: Married for 11 years!! I have 3 daughters. My wife runs marathons as well. I'm a park ranger.
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Franctic Lifetime Miles: | 170.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 170.00 | 13.00 | 23.20 | 0.00 | 0.00 | 206.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Didn't do my normal morning run today either, I figure another day we'll probably be good for my achilles tendion. I am going to test it out tonight at a church basketball game. I won't get too crazy, but a little light jogging won't hurt?
I'm going to say I did 4 miles of speed work. I was running prett hard the whole basketball game, I think it should count for something? | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 easy miles today. My achilles felt rested and didn't give me problems at last nights basket ball game, so I decided to go ahead and give it a go. Nice run, didn't even notice the achilles.
I haven't played basket ball forever, I used muscules I haven't used in a long time. I'm pretty sore, but I'll be alright.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Did a few miles today, 6. After my warm up, I did a little speed. The first mile was at 6:01, followed by the second @ 5:30. I decent work out today, still a little sore from basketball.
Next week I'll be in SLC doing my annual law enforcement training, so I'm not sure what or where I'll be training. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 3.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 10 miles on the treadmill!!! I'm not much of a fan of the treadmill. I ran 6 miles at 7:30, 3 @ 6:25 and 1 @ 5:40. Not a bad workout on a treadmill. I was trying the max the treadmill out on the last mile and the dang thing only went 11 miles per hour!! | | Add Comment |
| | 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 |
| Wasn't able to run because of early and late night training in SLC. | | Add Comment |
| | 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 |
| Wasn't able to run because of training again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today, back at home!! The dog was glad to be out running again, he was dragging from having 4 days off and the warm weather. I'm planning on playing Church Basketball tonight, so I'm sure that is going to help out a little with the speed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at a pretty good pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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10 miles, 3 of which were speed. Probably could and should have gone faster, but I just wasn't feeling it.
Speed
Mile 1 @ 6:10
Mile 2 @ 5:56
Mile 3 @ 5:36 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. Day off from work today. Slept in and had I pretty good run. It was 70 degrees out here today almost too hot for running. I'll have to start getting up earlier. The dog didn't do very good today, it's getting too hot. I'll have to give him a buzz before long. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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four easy miles two @ speed.
6:01 and 5:29 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Easy miles, 4 @ tempo. Right around 6:24 per mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles in Antomony. Elevation is around 6800 feet. It was fun running somewhere different for a change. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, felt pretty good. Ran in the heat of mid-day. I took water with me and I felt pretty good. Had a good run. I've been slacking off the last 3 weeks. I haven't been putting in as many miles or speed as I should have. I know it's going to hurt me at the Spectrum 10k this weekend, but I have no excuses. I just need to start doing what I know I need to do. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 8 easy miles followed by two miles @ semi-speed, 6:16 and 5:59. Dont want to push too much with the 10k coming up this Saturday. felt pretty good, other then a hamstring that was bothering me just a little. It felt good after I warmed up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 easy miles in the rain. It actually wasn't too bad. I wasn't cold and the sun would come out every so often. I'm glad I got out.
| | 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 |
| 5 easy pre-race miles. | | Comments(2) |
| | Race: |
Spectrum 10k (6.2 Miles) 00:36:04, Place overall: 5, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 6.20 | 0.00 | 0.00 | 7.20 |
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Didn't really know what to expect going into yesterday's race. I hadn't ran the course since 2001 and I've been slacking for a few weeks. I wasn't really sure about my fitness, but I surprised myself. I ended up running well and placing well.
I'm not sure how many runners there were, probably over 300. I ended up placing 5th over all. I'm a little disappointed I didn't push it a little bit more. 3rd place and 5th over all was seperated by about 9 seconds. I ended up getting 4th in my age as well, with a little extra effort I might have been able to grab 2nd in age.
At least I know my fitness level and what I need to work on. I was overall happy with my performance a 36:04 average of 5:48 per mile for 6.2 miles. I surprised myself a little at how I seemed to hold a much faster pace then what I've been training at. I run a lot of hill and at elevation, so I'm sure the faster pace in St. George had something to do with that. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 pretty easy miles. I was interested to see how my body would feel after Saturday's race. I felt pretty dang good. The whole run felt easy and smooth, so I picked it up the last mile and finished strong and fresh. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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It was windy and cold this morning. I'm guessing a storm is brewing. I was planning on doing some mile repeats today, but the body didn't feel ready. Still a little tired from Saturday's race. I decided instead to do 6.5 easy miles followed by 3.5 miles @ marathon tempo. My tempo was a pretty good pace considering the strong head wind, an average of about 6:30 per mile.
I'm planning on doing some speed tomorrow. I'm guessing there is going to be snow on the ground. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 easy miles. I was initially thinking about doing some speed, but it was sure windy, cold and snow every where. I decided instead to reserve the speed work for tomorrow and just do an easy 10 miles. It was a pretty good run. I was back in my full winter clothes this morning. I got pretty hungry after about 5 miles in, thinking about breakfast helped me make it through the run.
The dog has done all 30 miles with me this week. He had to take some time off because of the warm weather last week. I need to shave him so he doesn't kill over and die from the heat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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Started out with 5 easy miles this morning, followed by 1 mile @ speed. Wasn't trying to push too much, just wanted to see what came natural. Ended up doing it in 5:43. Did an easy mile in between followed by another mile @ speed of 5:28. Another easy mile and 1 @ speed in 5:18.
Felt pretty good about my speed today. I'm guessing it came a litte easier, because of the speed I did last week at the Spectrum 10K. The poor dog on the other hand stayed with me the whole way, but has been sleeping for the last 3 hours.
The body feels pretty good and fresh. It's been a good week thus far. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles. | | 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 |
| Pretty busy with work today. My dad came and stayed for the weekend and brought his road bike. We did 8 miles, which is all I had time for. I'm not sure what that counts for,but I went ahead and put down 8 miles anyway. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 170.00 | 13.00 | 23.20 | 0.00 | 0.00 | 206.20 |
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