| 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 | | 153.42 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 159.62 |
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| Kayano 17's Green Miles: 99.33 | Asics Gel Nimbus 12 Miles: 53.95 | Asics Kayano 16's Red And Black Miles: 6.34 |
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| Night Sleep Time: 117.00 | Nap Time: 0.00 | Total Sleep Time: 117.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Today was my first tank top run of the year, nice temps in the med to upper fifties just was a nice day. I did an extended gof course loop, kind of on the tred side today, I should start to get to bed earlier. I was able to spend some time on the bowflex did some more upper body and some crunches. |
| Kayano 17's Green Miles: 7.40 |
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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 |
| Wow realy whack legs today just no get up and go. So I staued at an easy steady pace even walked some. It was still a great run and very enjoyable. |
| Kayano 17's Green 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| My were not as whack as yesterday but a recivery run none the less. I did the Bishop Storehouse run today at a nice easy pace. After the run I did 25 min on the bowflex and some crunches. I will take tomorrow off and hoefully do a long run on sat. |
| Kayano 17's Green Miles: 6.25 |
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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 | | 16.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.40 |
| Nice long run today, I was nit sure the firat few miles I kind of felt a bit whach. But by the time I made Harrys Hill the legs decided to get up and go and worked will thriugh out the rest of the run. I did my usual sat long run up over Harrys into Salem, came down by the stk house on canal road. ran over to little Bros {Aka Rambo Jr.s} house to see if he was awake. Found out he was out on his run and ran into him coming up power house rd. He was running well and seemed to be in great spirits. I also threw in a golf course loop to home. Was a nice run still had good legs at mile 16. Been a great week of training. See ya next week. |
| Asics Gel Nimbus 12 Miles: 16.40 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| I did the golf course loop today, alot better weather than yesterday. I also did the river trail to add some more miles. The legs did good and are feeling good. I spent 25 min on the bowflex with some upper body and some crunches. |
| Kayano 17's Green Miles: 8.10 |
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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 | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| What a nice day temps were in the med to upper 50's I think the rocky mt.'s are begining to crawl out of winter. I ran out past little bros's mini gu corner today to my mile 4 mark and then back home. My legs did okay kind of on the whack side but good. Lots of people out running, riding bike and walking. It was wonderful to have the sun on the old face and get dome vitamin D. |
| Kayano 17's Green Miles: 8.10 |
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| I hit the wall at mile 7 today just very dead legs no energy. I had a feeling of intense hunger, I know I eat plenty during the day. It was just a real whack run. I did the golf course loop, seen some deer and the golfers were out. Great weather very enjoyable. |
| Kayano 17's Green Miles: 7.25 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Nicelong run today with great weather and temps. I did the usual sat long run route, up over harry's hill. Came out by the stk. house on canal rd. back to gu corner, and then a golf course loop to home. It has been a great week of training. I have 10k next sat. in St. George the Spectrum 10k. I will be running with my son and his wife and My brother Rambo jr. see ya next week. |
| Asics Gel Nimbus 12 Miles: 15.25 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| I ran out past mini gu corner, did okay for the most part still have whack legs. I think for the est of the week I will do a taper down and get ready for the Spectrum 10k this sat. I did 25 min on the bowflex, upper body and some crunches. |
| Kayano 17's Green Miles: 8.10 |
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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 only had time for 6 miles today, it was a good thing my legs are just whack. Not sure how well the race will go on sat, just try and do my best. It was a very nice day temps in the med 60's which made for a very nice run. We will see what tomorrow brings. |
| Kayano 17's Green 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 | | 3.35 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.35 |
| I stayd out of the river bottoms today and kept to the flat stuff. My legs are still feeling whack today maybe I have tryed to do increas miles to quickley the last few weeks. I may not run thurs or friday just rest and recoup for sat race. |
| Kayano 17's Green Miles: 3.35 |
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| A nice little run to shake things out for tomorrows 10k race. |
| Asics Gel Nimbus 12 Miles: 3.60 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Race: |
Spectrum 10k (6.2 Miles) 00:47:47, Place overall: 153, Place in age division: 8 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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Nice race I really enjoy doinfg this one, I also had the opportunity to run this with my Son Bryan, and his Wife Katie. Also my Brother Clay ran with us or I shuold say by us like a bolt of lighting, he said he was injured but I think he was playing possum. My mile splits are as follows.
Mile 1. 7:28
2. 7:48
3. 7:31
4. 7:51
5. 7:54
6. 8:04
.2 6:42
The weather was great not to cold or to hot, I thought it was just right for me. Now that I have completed the runner series I should be in SGM for this year as long as I pay my $85 bucks. What an expensive sport this can be. I enjoy it so. |
| Asics Gel Nimbus 12 Miles: 6.20 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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This week will be a recovery week after sat 10k race. I am feeling alot better than I thought I would, legs are little bit on the whack but not to bad. I stayed at an ever easy pace today and enjoyed the run. I did some work on the bowflex 25 min upper body work and some crunches. Then i hit the big blue roller and rolled out the legs. |
| Kayano 17's Green Miles: 5.00 |
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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 | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| Today I did a very slow golf course loop as my legs are still in recovery mode. It took a few miles to get into the run but things finally loosened up a bit and it turned into a nice run. I spent some time on the bowflex 25 min on upper body and some crunches. |
| Kayano 17's Green Miles: 6.34 |
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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 | | 7.14 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.14 |
| Nice run today, I went out past mini gu corner to my 3.5 mile mark and came back. So just a little out in back to work out some of the soreness from sat 10k race. They are feeling much better today and should be ready for a long run on sat. Been a great day another great run. |
| Kayano 17's Green Miles: 7.14 |
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Today I ran the Bishop Storehouse route with 20 to 25 mile hour wind. It was kind of a brutal run but we stuck with it. Legs are feeling much better today and should be ready for a long run on sat. I spent some time on the Bowflex upper body work and finished with some crunches. |
| Kayano 17's Green Miles: 6.20 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Nice long run even though the wind was quite strong at times from the southwest. I did my over harrys hill into salem and back home run today. Feeling preety good legs are still a bit whack from last sat Spectrum 10k. I will now start to get ready for the Utah Valley Marathon in June. It has been a great week. |
| Asics Gel Nimbus 12 Miles: 12.50 |
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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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Another windy run around the golf course, it seemed today any direction I ran the wind was in my face. It was still a great though, I did some crunches and some work on the big blue roller. |
| Kayano 17's Green Miles: 7.10 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
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I got out late today, not until 6 pm or so. I don't like running in the river bottoms when it's dark. It is way spooky and it creeps me out. So I cut it just bit shot today and hopefully tomorrow will go better. I did spend 25 min on the bowflex upper body work and finished with some crunches. |
| Kayano 17's Green Miles: 6.40 |
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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 | | 6.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.34 |
| I did the golf course loop today my legs this week are sure on the whack side. Not sure why maybe not enough sleep and lots of hours at work. But it was still a great run and enjoyable. |
| Asics Kayano 16's Red And Black Miles: 6.34 |
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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 | | 153.42 | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 159.62 |
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| Kayano 17's Green Miles: 99.33 | Asics Gel Nimbus 12 Miles: 53.95 | Asics Kayano 16's Red And Black Miles: 6.34 |
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| Night Sleep Time: 117.00 | Nap Time: 0.00 | Total Sleep Time: 117.00 | |
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