| 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 | | 137.06 | 15.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 152.50 |
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| Asics Kayano 19's Miles: 90.50 | Asics Nimbus 14's Miles: 10.50 | Brooks Cascaidia 7 Miles: 51.50 |
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| Night Sleep Time: 98.00 | Nap Time: 0.00 | Total Sleep Time: 98.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.11 |
| Very nice long run today, the legs finally are starting to feel good again.I did my normal ong run route today, up over Harry's then up to the round about ove to mt. loafer rd. From there to the canal and made my way home. Very nice temps this morning also the snow is begining to melt, this has been a long winter. I did see little Bro. {AKA Rambo Jr.} clipping along and looking great. Good job Bro.
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| Asics Kayano 19's Miles: 16.11 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice golf course loop today, the legs did seem a bit on the whack side after sat longer run. I did finish the workout today with some time on the bowflex, upper boday and some cruches. |
| Asics Kayano 19'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 | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| A very fun out and back today past mini gu corner. First run of the year in short sleeves, beautiful weather I am lovin this. I finished again with some work on the bowflex doing upper body and some crunches. |
| Asics Nimbus 14's Miles: 7.10 |
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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 | | 1.00 | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Today was hill repeat day, I did 9 repeats and they tuckered me out. |
| Asics Kayano 19's Miles: 5.60 |
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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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Just time for a quick out and back today. hopefully a long run on sat. |
| Asics Nimbus 14's Miles: 3.40 |
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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 | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Nice long run today, had a head wind for the first 8 miles. From there it was at my back the rest of the way. The hill repeats each week are starting to help out with my leg strength, they did feel stronger today and lasted well through out the run. |
| Asics Kayano 19's Miles: 16.25 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I did my Monday golf course loop and things did feel good. Nice weather and lots of sunshine. I tried out my new Brooks Cascaidia trail shoes, I think this will be a good shoe for me seems to have a very sweet ride. I will be running the Spectrum 10k this sat. in St. George and the following sat I will do my first ultra, 50k up to Antelope Island. |
| Brooks Cascaidia 7 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice run out past mini gu corner and back. nice warm day, lovin this weather. |
| Brooks Cascaidia 7 Miles: 7.00 |
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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 | | 1.00 | 4.64 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.64 |
| Hill repeats today, they are starting to get a bit easier, nice warm day about 70 degrees. Feels good, should be a good race this weekend. |
| Asics Kayano 19's Miles: 5.64 |
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Nice easy run with Wendy this morning out to gu corner and back. Nice morning thus far. |
| Asics Kayano 19's Miles: 3.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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Spectrum 10k (6.2 Miles) 00:00:00 | | 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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I really like this course very much, not only for the run but for the beauty of Snow Canyon. Nice weather this year very comfy temps with a slight tail wind. The first 3 miles of this course is steep downhill, you can't help but let the old ponies run. My mile splits are as follows. Mile 1. 7:41 2. 8:02 3. 7:44 4. 8:09 5. 8:27 6. 8:34 .2 7:32
I had a blast very nice weekend, it was nice to run this race with my Son Bryan and my Brother Clay. Next weekend I have my first Ultra a 50k on Antelope Island, should be a great time. I thought that perhaps this was one of my better times, my mistake I have had faster 10ks. I'm getting old I quess.
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| Brooks Cascaidia 7 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I wanted to work some of the kincks out of the old mans legs from sat race. So I did a real easy out and back to gu corner. They did ok, but their still barking a bit. hope they will be ready for sat 50k. What did I get myself into? |
| Asics Kayano 19's Miles: 3.50 |
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| The legs are feeling a little better today, had some zip to them. I will still take things easy this week in prep for my 50k on sat. |
| Asics Kayano 19's Miles: 5.25 |
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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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| I just had time for an out and back today to mini gu corner, not impressed with my miles so far this week. I will be heading up to Layton tomorrow afternoon for the 50k race at 8am sat morning. |
| Asics Kayano 19's Miles: 3.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Race: |
Antelope Island Buffalo Run 50k (32.12 Miles) 07:21:23, 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 | | 32.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| One of the craziest things I have done in my life. This was every bit as hard physically and mentally.This consisted of two 16 mile loops that went around the south part of the island. Lots of very steep uphill dirt road and single track trail. I did this with my son Bryan which made this one of the special high lights of my life. I will give a more detailed update later, this was a blast and may put this on my schedule for next year as well.
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| Brooks Cascaidia 7 Miles: 32.00 |
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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 |
| Today the old legs did feel better than they have for a few days, I decided that they needed to be tested out to see if any damage from sat 32 miler. I took things easy and surprisingly they did well. Tired still but I do think they weathered things well. |
| Asics Kayano 19'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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just time for an out and back, nice day very enjoyable run wish I had time to go further. My legs are starting come back after the ultra. I would like to do a long run on Saturday. |
| Asics Kayano 19's Miles: 3.50 |
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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 | | 17.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.60 |
| I have been excited the past few for this mornings long run, I knew the weather was going ton be one of the nicer Saturdays that we have had foe a while.It was perfect running conditions, I headed out the the door just past 6 am and the temps were in the middle forties, perfect as it just warmed up from there. I wanted to see how well my legs would respond from last sat ultra 32 miler. They did well as this was a real surprise to me. I thought for sure they would act as rebellious teenagers, they did well going up over harry's and up woodland hills road. Coming back to gu corner I was at my 13 mile mark and decided to throw in a golf course loop. All in all it was a wonderful long run and I am excited for this year, we will see if the running Gods will be in my favor. Happy Easter.
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| Asics Kayano 19's Miles: 17.60 |
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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 | | 137.06 | 15.44 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 152.50 |
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| Asics Kayano 19's Miles: 90.50 | Asics Nimbus 14's Miles: 10.50 | Brooks Cascaidia 7 Miles: 51.50 |
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| Night Sleep Time: 98.00 | Nap Time: 0.00 | Total Sleep Time: 98.00 | |
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