| Location: Spanish Fork,UT,USA Member Since: Aug 01, 2006 Gender: Male Goal Type: Marathon Finish Running Accomplishments: I started running about ten and a half years ago. I have ran three marathons. SGM in 2005, Ogden in 2006, and SGM 2006. My best time in a marathon is Ut. Valley Marathon 3:59:46. I have ran seven half marathons, some 10k's and 5k"s. My favorite marathon is SGM.I have ran 13 Marathons, will be during my first Ultra in march of 2013, it will be the Antalope Island Buffalo Run, a 50k.
2008 SGM PR 4:02:23 The best is yet to come. Short-Term Running Goals: Short term running goal is to increase my four days a week of running to five to six days a week. Do more speed work this coming year. Bring my times down. I would like to do SGM in 4 hrs or less. Long-Term Running Goals: Keep up with my Brother Clay in a marathon, someday do a sub four hour marathon, and BQ. Personal: I have been married for 34Years, and am still madly in love with my wife Wendy. I have four children and six Grand children.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 91.10 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 104.20 |
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| Asics Nimbus 14's Miles: 104.20 |
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| Night Sleep Time: 87.00 | Nap Time: 0.00 | Total Sleep Time: 87.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| The temp this morning was a balmy 14 degrees headed out the dorr with my son Bryan. We did another out and back just doing my best to ease back into this routine of things. |
| Asics Nimbus 14's Miles: 4.20 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| The air was a bit on the gunggie side so I stayed indoors and did the tredmill for an hour. I'm still not feeling the greatest from my ill of the past 10 days but I am getting there. I finished off todays work out with 25 min on the bowflex working on my core. |
| Asics Nimbus 14's Miles: 6.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just spent some more time on the tread mill, wish this stupid inversion would go away. |
| Asics Nimbus 14's Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did a golf course loop today, still very cold temps I think it was 15 when did my run |
| Asics Nimbus 14's Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Nice run today out past MGC, the temps were nice, up around 30 degrees. Finally starting to warm a bit. |
| Asics Nimbus 14's Miles: 6.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| I only had time for a quick out and back today to GC. Nice temps again and the legs are starting to feel good. |
| Asics Nimbus 14's Miles: 4.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Nice run and was able to run in shorts today, more snow is coming. Yuk!!! |
| Asics Nimbus 14's Miles: 4.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ok so I'm done with snow and this winter, ready to move south and become a bum. At least I will be a warm bum. So today I ran out to harrys hill and back, the roads were snowy again which made it hard to gain very good traction. My legs where done when I reached harry's. I am not ready for next weeks half marathon I will just go and do the best I can. |
| Asics Nimbus 14's Miles: 9.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Just time for a quick 6, baby it's cold outside. |
| Asics Nimbus 14's Miles: 6.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did the golf course loop today, a little warmer but colder than a Mother-In-Laws Kiss. |
| Asics Nimbus 14's Miles: 6.30 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Just time for a quick out and back, headed to St. George in the morning for the half marathon on sat. |
| Asics Nimbus 14's Miles: 4.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
St. George Half Marathon (13.1 Miles) 01:56:07 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
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What wonderful weather for this years Half Marathon, we left Spanish Fork Friday at 1:00 pm it was 9 degrees. Arrived in St. George 4 pm that afternoon and it was 55 degrees, what a difference a 3 hour drive makes.
Mile Splits are as follows:
1. 9:33
2. 8:59
3. 8:49
4. 8:33
5. 8:54
6. 9:08
7. 9:10
8. 8:37
9. 8:53
10. 9:06
11. 9:07
12. 8:45
13. 8:28
.1 8:37
The first 7 miles of this course is a gradual uphill climb, I feel good about my effort in this half. My training was not as well as I would like do to the very cold temps and air quality here at home. I have spent a lot of time on the treadmill and ran outside when things are decent. I ran this race with my son Bryan and my Brother Clay. They made a very fun a memorable experience. |
| Asics Nimbus 14's Miles: 13.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just a little run to workout the kinks from the have marathon sat. |
| Asics Nimbus 14's Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Just had time for a easy run today before my interviews. |
| Asics Nimbus 14's Miles: 4.00 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I am hoping to get back into a better routine this week. Today I did golf course loop, the weather was wonderful with the new snow that feel during the night. The air was clear and clean finally. Very enjoyable run. I finished with some crunches and hit the big blue roller. |
| Asics Nimbus 14's Miles: 6.30 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| The roads were clear enough to go for a run after work today. I ran out past mini gu corner today. nice run then came home and shoveled snow. |
| Asics Nimbus 14's Miles: 6.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Today I am starting to do hill repeats on wed. I ran between the two hills in the river bottoms today. It kick my behind, good workout though. |
| Asics Nimbus 14's Miles: 4.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| I just had time for an out and back past gu corner. Nice temps this afternoon, med 40's ran in shorts to boot. Love it and I love running. |
| Asics Nimbus 14's Miles: 4.50 |
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 91.10 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 104.20 |
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| Asics Nimbus 14's Miles: 104.20 |
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| Night Sleep Time: 87.00 | Nap Time: 0.00 | Total Sleep Time: 87.00 | |
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