| 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 | | 150.50 | 8.00 | 11.70 | 0.00 | 0.00 | 170.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
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Late run today, I didn't feel like getting up early. I guess getting up yesterday at 4:00 a.m. and running left a bad taste in my mouth.
I was able to sneek away from work today for a few hours and managed to get in 6 easy miles with some speed in between.
Speed miles
Mile 1 @ 5:33
Mile 2 @ 5:24
Mile 3 @ 5:18
Mile 4 @ 5:27
Felt pretty good about the speed in general. I was a little tired from Saturday's race, but managed to post some good times. I was fighting a little head wind on the speed, but I'm not complaining too much.
Total of 10 miles. | | Comments(3) |
| | 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. A little tight from yesterdays speed. I had to run some errands today in St. George, while waiting I decided to do my run. I ended up running at a park on 7th North and Bluff. I just ran on the grass the whole time. I must have ran around that crazy park 25 times, but I got my 10 in. I watched people come and go, while on their lunch breaks. Most came to smoke or have lunch. I even watched one person get a citation from St. George PD. People were looking at me like I was crazy, probably woundering just how many times I was going to run around the park. It ended up being a good spot. I got to rest my legs from the impact of the asphalt, there were trees for shade and even a drinking fountain.
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| | 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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Another 10 easy miles today. It was my day off, so I slept in and ran around 10:00 a.m. The wind was crazy out there today, at least it wasn't hot.
The dog hasn't been running with me lately because of the heat. He's a long haired dog and doesn't do well in the heat. I shaved him yesterday and took him running with me today. He did a lot better without all that hair.
I'll have to get up early and run tomorrow. I've got the early shift, which I hate. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles today. Had a really weird scheldule and then a family party to attend. Did everything I could just to knock off 6 miles. I felt good just being able to get out and run today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Total of 12 miles today!! I haven't ran over 10 miles forever. It's time to start ramping up. I've been some what of a slacker lately with my miles. I need to start getting serious.
The dog did his longest run yet today. He looked like he could have done another 10 easy, of coarse he doesn't get water like me. Maybe it's best he doesn't go over 10.
I felt pretty good about this weeks mileage. I haven't gone over 40 miles in a long time. I do feel a little more tired then normal, but I think I'll be ok. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Good run today. 8 miles followed by a two mile tempo. Nothing serious, just resting the body for race day. | | 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. Ran a little late in the day, man it was hot. I've got to start getting up earlier. | | 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 miles today. Tried to focus on thinking positive thoughts for Saturdays race. | | Comments(3) |
| | Race: |
Kanab 10k (6.2 Miles) 00:35:31, Place overall: 2, Place in age division: 1 | | 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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Kanab 10k today, a lot of people showed up. I was hoping for the best. The weather was good. The course had a different finish then last year. Instead of finishing down hill, it finished with about 1 1/2 miles of uphill.
I got to the starting line about 10 minutes before the gun went off and right away spotted Mike Schramm ( I think thats how you spell his last name). We like racing each other, but there was a look of frustration on both our faces as we spotted each other. We both new it was going to be a race.
We were informed at the starting line that there was a $200 cash prize to the overall winner. Mike came up with the idea of splitting $150 to $50 for first and second overall. He suggested that as long as we were within 20 seconds from each other, that we should split it. Mike beat me at our last race by 30 seconds, so I figured I had nothing to lose and we shook on it.
The gun went off and me and Mike locked onto each other right away. There was some surging, but neither of us was willing to fall back. We left the rest of the pack in the dust. I think 3rd must have finished 3 minutes behind us.
I decided early in the race that I was going to surge with Mike and not allow him to get that lead on me that he always does early in the race. We stayed neck and neck until about 5.9 and then Mike poured it on a little, of which I couldn't answer. Mike finished 1st overall and myself 2nd overall. I finished 8 seconds behind him and gladly took $50 of his prize money.
I finished in 35:31and Mike in 35:25. Our times were just barely slower then last year, when he beat me by 5 seconds and took first overall and myself 2nd overall. I'll get him one of these years at Kanab. the course was much harder this year, so I'm not complaining about my time. Good trophies and the drawings were nice. I ended up with two wind and glow flash lights!!
I'm planning on the Utah Summer Games for my next 10k. | | Comments(3) |
| | 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. Didn't really feel all that bad from Saturdays 10k. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 1.50 | 0.00 | 0.00 | 10.00 |
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Started my run this morning getting timed for our departments 1.5 mile PT test. I poured it on a little going uphill and agaisnt a head wind. I finished the test and then did another 8.5 easy miles. | | 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 |
| crazy schedule, feeling a little lazy and I'm having some shin splint. I'll take a few off and recover, rather then risking a more serious injury along the way. | | 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. Got up late and paid the price running in the heat. Legs felt a lot better today, no sign of shin splint. I'll think I'll try a 14 miler tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 early miles today, a new season high for me!! I'm going to start working more on my endurance. Nothing too fast, average time was 7:13 for the duration of the 14. Felt pretty good, I'm sure I could have put in a few more. | | Comments(2) |
| | 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. I'm a slacker. I can't believe I only ran 10 miles this week. | | 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. Going to try and do a long one of 16 tomorrow. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles. It was pretty slow, but I did it without too much trouble. I felt like I could have gone further when I was done. I was half tempted to run again tonight. | | 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. Calves were pretty sore for the first 1/2 mile, felt good after that. Ran a little faster then yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 150.50 | 8.00 | 11.70 | 0.00 | 0.00 | 170.20 |
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