Decide--Commit--Succeed

Week starting Jan 25, 2009

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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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Kayano Yellow And Bkacl Lifetime Miles:						310.35
Asics Kayano 19's Lifetime Miles:						289.25
Brooks Cascaidia 7 Lifetime Miles:						267.09
Asics Nimbus 14 Blue Lifetime Miles:						29.80
Asics Gel Nimbus 15's Lifetime Miles:						292.28
Asics Gel Nimbus 15's Lifetime Miles:						252.37
Asics Nimbus 15's Lifetime Miles:						331.11
Jayant 19 Silver And Blue Lifetime Miles:						267.09
Asics Nimbus 15's Green Lifetime Miles:						322.83
No Bus 15,s Orange And Black Lifetime Miles:						249.15
Kayano 20's Lifetime Miles:						293.85
Asics Kayano 20's October. Lifetime Miles:						342.80
Kayano 21 Lifetime Miles:						372.35
Asic Kayanos 21 Silver & Black Lifetime Miles:						344.50
Kayano Blue Pillows Lifetime Miles:						338.15
Kayano 21 B/S Lifetime Miles:						340.20

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
29.20	0.00	0.00	0.00	0.00	0.00	0.00	29.20

Kayano 14"s Miles: 29.20

Night Sleep Time: 25.00	Nap Time: 0.00	Total Sleep Time: 25.00

Mon, Jan 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

Woke up to another foot of snow this morn. Today is going to be a ski day withmy son Bryan. The company he works for has season passes up to Sundance so we will go and enjoy the fresh powder. Don't know if we will get a run in today the skiing may take it's toll for the day.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jan 27, 2009

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

I was surprised today that my legs were in good shape from yesterdays ski day. No real soreness at all in fact good energy and felt good. I did the the golf course loop, the roads were clear from yesterdays snow it was a real enjoyable run. I finished with 25 min of core training and 200 crunches.

The skiing yesterday was awesome lots of good powder and no crowds. Just ski and get om the lift. My son Bryan kicks butt on a snow board. It was a great day.

Kayano 14"s Miles: 7.40

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50

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Wed, Jan 28, 2009

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

Todays I did the bishops store house in reverse, the first 2.66 mile mostly down hill. The rest were slight uphill the legs did feel a little whack today. I think the skiing from the other day starting to take it's toll. It was a little bit warmer today which helped make it enjoyable. it was a great run and a great day. I did 25 min of core training and finished with 200 crunches.

Kayano 14"s Miles: 7.34

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Thu, Jan 29, 2009

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

Nice run today the weather was awesome the sun felt good on the old face. I did over dress could have run in shorts and been very comfy. I did the golf course lop today and the elk are back just west of the golf course. There were a good group of them today. My legs were whack today so we just went easy and enjoyed the sunshine. I finished todays workout with 200 crunches.

Kayano 14"s Miles: 7.25

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50

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Sat, Jan 31, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.21	0.00	0.00	0.00	0.00	0.00	0.00	7.21

Very enjoyable run today just kind of went easy and had fun. see some elk and deer which is kind of fun to watch for a min. see ya.

Kayano 14"s Miles: 7.21

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
29.20	0.00	0.00	0.00	0.00	0.00	0.00	29.20

Kayano 14"s Miles: 29.20

Night Sleep Time: 25.00	Nap Time: 0.00	Total Sleep Time: 25.00

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