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Provo River Half Marathon

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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
30.90	12.00	1.10	0.00	0.00	0.00	0.00	44.00

Kayano 14"s Miles: 30.90	Kayano 15's Red & Black Miles: 13.10

Night Sleep Time: 28.00	Nap Time: 0.00	Total Sleep Time: 28.00

Mon, Aug 03, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
8.20	0.00	0.00	0.00	0.00	0.00	0.00	8.20

Another hot run the temps were in the middle 90's, produced alot of sweat. I did the golf course loop with the side trail, my legs did ok today. I stayed easy as I am doing a half marathon on sat. I did 25 min of Bowflex on my upper body and finished todays workout with 200 crunches.

Kayano 14"s Miles: 8.20

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

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Tue, Aug 04, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
8.35	0.00	0.00	0.00	0.00	0.00	0.00	8.35

Hot run, but injoyable. 25 min Bowflex on my upper body and finished with 200 crunches.

Kayano 14"s Miles: 8.35

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

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Wed, Aug 05, 2009

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

Todays run had a little bit of everything in it, and I found out that your hair does stand on your head when a lightining bolt is going to strike close. Then it started to poor rain and it cooled it off and ended up being a very injoyable run. The last mile the wind was blowing do hard it made it a difficult mile. But it was still a great run.

Kayano 14"s Miles: 7.00

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

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Thu, Aug 06, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.35	0.00	0.00	0.00	0.00	0.00	0.00	7.35

Nice run today was pretty windy though, but we stuck it out. I finished with 25 min on the Bowflex and 200 crunches. I will take tomorrow off and recover my half marathon on sat.

Kayano 14"s Miles: 7.35

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

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Sat, Aug 08, 2009

Race: Provo River Half Marathon (13.1 Miles) 01:42:48

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	12.00	1.10	0.00	0.00	0.00	0.00	13.10

This race just gets more and more popular each year. Tons of people on a very cool morning at race start. It started about 10 min late but considering the people I guess that's ok. This is the first half that I have stayed strong throughout the race and had enough for the last mile that I was acutally passing alot of people. All in all a very good performance for me and another PR for the year. My splits are as follows.

Mile 1. 8:13

2. 7:35

3. 7:39

4. 7:40

5. 7:53

6. 7:48

7. 8:14 The hill kicked my butt

8. 8:22 Get me off this uphill

9. 8:02

10. 7:44

11. 7:53

12. 7:45

13.1 7:27 Blew past mohawk guy.

My next race will be Spanish Fork Half in Sept. then SGM Oct.

Kayano 15's Red & Black Miles: 13.10

Night Sleep Time: 4.00	Nap Time: 0.00	Total Sleep Time: 4.00

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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
30.90	12.00	1.10	0.00	0.00	0.00	0.00	44.00

Kayano 14"s Miles: 30.90	Kayano 15's Red & Black Miles: 13.10

Night Sleep Time: 28.00	Nap Time: 0.00	Total Sleep Time: 28.00

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