| 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 | | 111.03 | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 117.33 |
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| Kayano 15's Red Black 8-29-09 Miles: 68.77 | Kayano 15's Red & Black Miles: 11.00 | Kayano 14's Red Miles: 18.60 | Kayano 14"s Miles: 18.96 |
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| Night Sleep Time: 109.00 | Nap Time: 0.00 | Total Sleep Time: 109.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.34 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.34 |
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For my run today I went out to GU CORNER, then back to Canal Road. From there down Canal Road to the old Bishops Storehouse, and back up Canal Road to home. My legs are finally starting to feel good again after a few months of injuries. I did 25 min on the Bowflex (upper body) then finished with 200 crunches. I quess colder weather tomorrow as a cold front is coming through tonight, it I have been spoiled the past month with the awesome weather.
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| Kayano 15's Red Black 8-29-09 Miles: 7.34 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.83 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.83 |
| I ran the golf course route today, the legs felt surprisingly well and I am pretty confident that they are healed from injuries from a couple of months ago. Cold weather has returned and the weather man is saying snow for the weekend. I finished today's workout with 200 crunches. Sat long run should be fun in the snow, hope it holds off until Sun. |
| Kayano 15's Red Black 8-29-09 Miles: 6.83 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 run, not a lot to report, I did see eight deer again. Right next to the road., kind of cool. I did the golf course loop again, kind of gstting tired of it. May be timne to change things up a bit. I did 25 min on the bowflex and finished with 200 crunches.
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| Kayano 15's Red Black 8-29-09 Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Winter came back and slammed us today. Lots of snow cold temp with wind, the roads are very snowy in the river bottoms which made for a difficult run. But we slugged through it and made it a great run. I did 25 min on the Bowflex and another 200 crunches. More snow tonight and tomorrow. |
| Kayano 15's Red Black 8-29-09 Miles: 4.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| Two feet of snow and cold, kind of a tough run today. Slugged through it, seen 5 elk in the river bottoms, cool. shoveled 5 driveways what a fun winter so far. |
| Kayano 15's Red Black 8-29-09 Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 made it home from work the temp was 14 degrees put on the winter running gear and headed out the door, it was hard to breather because of the cold my lungs feel like there frozen. I did 25 min on Bowflex and 200 crucnhes. Seen lots of deer. |
| Kayano 15's Red Black 8-29-09 Miles: 6.30 |
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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 | | 6.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.28 |
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Yesterdays run it started out at 14 degrees and got colder as the sun went down. Today it warmed up to 15 degrees, very balmy , ha, ha, ha. everything froze today by the time I finished my run, gloves, vest, face were all iced up. Suppose to warm up this weekend to med 30's and snow again. My legs felt tired today had to go easy, I will take a recovery day tomorrow and see what sat. brings. Seen a lot of deer today.
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| Kayano 15's Red Black 8-29-09 Miles: 6.28 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 run today did it in shorts temps in the med to upper 30's. I did 25 min on bowflex and finished with 200 crunches. |
| Kayano 15's Red Black 8-29-09 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| I felt like pushing it today had a mile at 8:12, another at 8:23 was able to hold 9:00 min pace for 6.30. One of my better days, i did the bowflex for 25 min, and another 200 crunches. |
| Kayano 15's Red Black 8-29-09 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 | | 6.29 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.29 |
| I ran out to GU Corner, then headed down to the Bishop's Storehouse and back. Nice run, a recovery one after yesterdays hard effort. I ran in shorts again today it has been nice this week, around 40 and it feels a lot better than the teens we had last week. I finished today"s workout with 200 crunches. |
| Kayano 15's Red Black 8-29-09 Miles: 6.29 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.28 |
| Nice run today able to run in shorts again today, temps were in the low thirties. I did the golf course loop today was able to hold a 9:14 pace, I know slow but I did feel like I was breathing hard. I finished with 200 crunches, will try and do a long run tomorrow. |
| Kayano 15's Red Black 8-29-09 Miles: 6.28 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| I decided to work on my tan this morning, put on my running shorts and headed out the door. The temp was a nice and balmy 25 degrees. Today's run took me me to the top of Harry's Hill and back, have not been to the top in a few weeks. It was god to get in a longer run for a change. For the most part my legs did well and it was an enjoyable morning run. |
| Kayano 15's Red & Black Miles: 11.00 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Nice run again today I missed yesterday due to more important things, but that's ok I needed a break. I did 25 min on the bowflex and finished with 200 crunches. |
| Kayano 14's Red Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| Another golf course loop, 25 min on the bowflex, then finished with 200 crunches. |
| Kayano 14's Red Miles: 6.30 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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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 |
| Very cold run this morn single digits so I did not stay out long. See ya next week. |
| Kayano 14's Red Miles: 6.00 |
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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 | | 6.38 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.38 |
| Very cold, another golf course loop today. Seen a few deer out and about and a few other runners. I did 25 min bowflex on my upper body and finished with 200 crunches. | |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Snowy run today, couple of inches of the white stuff. Actually made for a fun run and very quite. Another golf course loop today and finished with 25 min on bowflex, upper body workout and 200 crunches.
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.28 |
| I was able to leave work early today so the temp was in the low thirties, snowing and I threw on my running shorts and a couple of layers headed out the door. Got a lot of strange looks running in shorts and the snow, it was fun and my legs never did get cold. I did the Bishop Storehouse route today the roads were really snowy and slick. It was a great run. | |
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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 | | 111.03 | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 117.33 |
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| Kayano 15's Red Black 8-29-09 Miles: 68.77 | Kayano 15's Red & Black Miles: 11.00 | Kayano 14's Red Miles: 18.60 | Kayano 14"s Miles: 18.96 |
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| Night Sleep Time: 109.00 | Nap Time: 0.00 | Total Sleep Time: 109.00 | |
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