| Location: Salt Lake City,UT, Member Since: Nov 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: 50k:Â 4:59 at Buffalo Run in 2010Â (32 miles)
Marathon:Â 3:01 at St. George in 2009!
Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this! Short-Term Running Goals: Carpe Diem.
Don't trip over my own feet. Long-Term Running Goals: Keep running. Personal: 1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job. |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 137.56 | 25.00 | 9.00 | 3.00 | 174.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| ez on JRP. 1st 3 miles with co-worker. Cold not quite gone. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 6.00 | 0.00 | 0.00 | 6.60 |
| JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. I was fearing my first pace run of this training cycle and I wasn't sure what to shoot for. Decided to aim for 7:00. I wasn't quite there. Aerobically I felt pretty good, but my legs weren't with me. My left leg had a knot near the shin for the first 4 or so miles. I felt out of balance and lacked power. 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06. Ran out and back. Mostly into the wind (14 to 17 mph) on the way out. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| EZ JRP. The JRP now connects to the Legacy Parkway Trail.... I could run for miles and miles and miles on paved trail. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Downtown, Memory Grove, home | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 ez on JRP. What a strange winter. I've been wearing shorts on the majority of my runs since the start of the year. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
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1/3 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 2/3mile cool down. Goal pace about 6:15 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave. Not too much ouch until the 5th one. Previous weeks: 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:10 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:16 ave
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| EZ on JRP. Tired legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 6.00 | 0.00 | 0.00 | 6.90 |
| JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt much better than I thought I would, pretty good for the pace actually. 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 Last week- 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind) | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Tired legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ez..... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Xtraining- downhill skiing. There was finally some fresh snow! A bit wet and heavy but not too bad up high. The base is still skimpy.
My son was in a lesson, so I got to ski all day with my daughter. She is now good enough to ski about anywhere! We had a great time. I especially liked watching her ski past the "Experts Only" and "Double Black Diamond" signs (the run really wasn't that extreme) while a group of men were contemplating weather they could ski it. Hey guys you were just shown up by a little girl! My little girl. ;) I wonder how this will affect my legs for speed work this week? | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ez on JRP. Ran with a co-worker. It was nice to have company. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
| 1/3 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 2/3mile cool down. Goal pace about 6:15 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave pace over 3 miles. More ouch this week. Previous weeks: 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| EZ on JRP. Started with 2 co-wokers. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.00 | 0.00 | 0.00 | 6.50 |
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JRP. Short warm up and cool down. 6 miles at roughly marathon pace in the middle. Goal was 7:00ish.
I felt OK and did good enough. A bit of tightness near my left shin. 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) Previous weeks- 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ez on JRP. Stumps for legs! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A nice run in the desert south of St. George. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ. Virgin River trail. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
| 1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace about 6:10 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave pace over 3 miles. Did not feel too bad. 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave 6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez. jrp. I finished listening to a book called The Boy In The Striped Pajamas. It was a great read and very sad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 7.00 | 0.00 | 0.00 | 7.70 |
| JRP. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did good enough. A bit of tightness near my left shin. 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) Previous weeks- 7:02, 7:02, 7:07, 7:03, 6:56, 6:47. ave 6:59 (10 mph NNW wind, headwind out) 7:00, 7:02, 7:04, 7:02, 6:58, 6:45. ave 6:59 7:03, 7:03, 7:10, 7:09, 7:07, 7:03. ave 7:06 (14 to 17 mph north wind)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| This run was a long time ago.... Only my Garmin remembers it! :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Running around downtown. And City Creek... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.06 | 0.00 | 0.00 | 0.00 | 6.06 |
| A very precise run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 3.00 | 5.40 |
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I ran intervals with the fast guy. I started WAY too fast and thus finished way slow. You'd think I'd know better but there is something about running with someone who can hold a conversation at sub 6. 1/4 warm up. 1/4, 1/2, 3/4, 3/4, 1/2, 1/4 interval ladder with 1/4 mile jog/walk recovery. 1/2 mile cool down. Goal pace sub 6:10 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave. Ouch. Hey, my ave pace for hard fought intervals was equal to the fast guy's pace for his 1st marathon. 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave pace over 3 miles. Did not feel too bad. 6:06, 6:04, 6:07, 6:09, 6:04, 5:51. 6:07 ave 6:13, 6:08, 6:10, 6:06, 6:13, 6:06. 6:09 ave 6:10, 6:12, 6:13, 6:14, 6:09, 6:04. 6:11 ave 6:09, 6:07, 6:12, 6:16, 6:11, 6:08. 6:11 ave
6:16, 6:13, 6:16, 6:20, 6:26, 6:07. 6:17 ave
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Tired legs on the JRP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 137.56 | 25.00 | 9.00 | 3.00 | 174.56 |
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