| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 167.10 | 47.50 | 5.50 | 2.00 | 222.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 2.00 | 6.40 |
| JRP w/ the fast guy. We ran 4- 1/2 mile repeats. My times were 2:51, 2:53, 2:52, and 2:55. aka 5:47, 5:49, 5:50, and 6:00 Garmin paces (the fast guy was consistently at 5 minute mile pace and would wait for me at the end of each interval). Ouch. Trying to run fast hurts.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| JRP. just get it done miles... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Felt like a slug. Hopefully I will feel better for tomorrow's long run. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| A good run today. 21 miles on BST. I wanted to do 22 buy ran out of time. But because I was running out of time I abandoned my running partner and did the last 5 miles at about race pace effort, which felt good (physically, I felt bad about leaving my friend behind). | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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I ran from home- up, up, up to the top towers then down, down, down to City Creek and back home (maybe 3,800' vertical gain+loss). OK but bit tired and slow. I think I needed more fuel and fluid, I did not take any of either with me and with the elevation change, snow, mud, etc. this was a 2.25 hour run. Took our new dog with me. When she gets to the snow, she becomes a total lunatic- running, jumping, and frolicking.
One of the things I love about where we live is that I can go for a mountain run and walk downtown to any number of restaurants, theaters, etc. without ever getting in the car. Which is what my wife and I did in the evening after my run. It was a nice balmy (for Utah in March) night. I really enjoyed it and the walking seems to aid recovery from trail running.
One more big(ish) week then a two-week taper to the Buffalo Run 50k. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.50 | 0.00 | 6.00 |
| JRP with the Fast Guy. I didn't turn on my Garmin til 1.5 miles into it, then 6:49 @ 161bpm, 6:50 @ 166 bpm, 6:50 @ 170, 6:58 @170 bpm. 0.5 cooldown. Can I count this as my speed work for the week? | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
| JRP to Legacy at a slow pace- <9:30 min/mile | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ JRP. Felt pretty good considering the previous 2 harder days. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| recovery miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.20 | 0.00 | 0.00 | 0.00 | 24.20 |
| 25k loop of Buffalo Run and then some. Ran with neighbor/co-worker. It was a beautiful day for I run. I so hope the weather is nice for the race. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| EZ random route to Memory Grove and up City Creek. I felt OK but I was moving slow. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| X training- skiing with my kids. My 7 year wanted to ski the terrain park, over and over. This was fine but on a jump thingy I crashed hard enough to see stars. DOH. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Recovery run on JRP. Neck sore and stiff from yesterday.... not 100%. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.3 at lunch on JRP. ~.7 after work on the dreadmill trying on new shoes. Head and neck on the mend, legs felt really good.
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 4.00 | 0.00 | 0.00 | 5.20 |
| 0.5 mile warm up, 4 miles at sub 3 marathon pace, 0.7 cool down. 6:47 @ 162bpm. 6:50 @ 162bpm. 6:46 @ 168bpm. 6:47 @ 171bpm. I felt good but unfortunately I cheated. I had a 28 mph wind that was pushing me along much more than it was in my face.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3ez jrp | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 EZ pace on BST. Legs not popping. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.50 | 0.00 | 0.00 | 8.00 |
| BST w/ some faster miles, not fast but faster than slow | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| I guess I forgot to post any runs this week.... And I cleared the memory from my Garmin in prep of the Buffalo Run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Just biding time...... | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Preview of Saturday (from 3/11/11) 
| | Comments(13) |
| | Race: |
Buffalo Run 50k (32 Miles) 05:15:00, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 32.00 | 0.00 | 0.00 | 32.00 |
| Today was my second ultra and the second time I've run over 26.x miles. We had no rain or snow (yea!) and cool to almost cold temps.
I did not really have a time goal and that was maybe a good thing. I finished about 15 minutes slower than last year. I think this was good for 5th place in my graying beard age group (last year I was 4th). I did have a goal to have fun- accomplished. There were lots of nice people out on the course, some even laughed at my dumb jokes. My mother and step father are in town and took my kids out to meet me at the finish, very nice for me, but cold and not as fun for the kids.
Ave pace 9:49. Ave heart rate 159. I kept my heart race fairly constant through the race, though it started to fall a bit the last 6 miles. My half split was about 2:25. Ogden is in 8 weeks. I think I will take some recovery time and then work on keeping a faster pace. I don't expect anything close to a PR at Ogden, hopefully I'll shoot for that if I get into St. George.
| | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| JRP Nice and ez. I felt pretty good while I was running.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| I feel good and would like to try and run further and/or harder but I am heeding Rhett's advice to not rush it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Feeling good but for some ankle soreness. No biggie... http://www.sportsscientists.com/2007/10/women-vs-men-part-iii-women-find-their_11.html
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 167.10 | 47.50 | 5.50 | 2.00 | 222.10 |
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