| 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 | | 174.75 | 38.00 | 15.00 | 0.00 | 227.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 7.00 | 0.00 | 0.00 | 7.80 |
| 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. Still a bit of tightness near my left shin. 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 Previous weeks- 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| JRP to Legacy. I faded badly for the final few miles. I should have done this run on Saturday but wanted to do other stuff on Sat... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ pace. Downtown, etc., etc. etc. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Another Sunday of cross training on the slopes with my kids. Kind of hot for a late winter day! | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| EZ on JRP with coworker. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 3.00 | 0.00 | 5.20 |
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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 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind. First four with tailwind. Previous weeks: 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| ez on JRP with a co-worker | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 7.00 | 0.00 | 0.00 | 7.40 |
| Liberty Park for a change of scenery. Round and round the park. There must be no flatter trail in all of Utah. Short warm up and cool down. 7 miles at roughly marathon pace in the middle. Goal was 7:00ish. I felt OK and did fine. 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 Previous weeks- 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| City Creek. I should have done 10 but ran out of time. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| EZ up and down City Creek canyon. | | 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 on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 3.00 | 0.00 | 5.40 |
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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. Did not really feel the love today. Even with a huge tail wind I was not particularly fast. I was a bit tired (not enough sleep) and a bit hungry. But I got it done and stayed at or below goal. 6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave. 5th interval into a 23-37 mph head wind, ouch! Previous weeks: 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| EZ on JRP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 8.00 | 0.00 | 0.00 | 8.70 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. 70° felt hot this early in the season. Not to long til that temp will be comfortable. The wind really made me work for the pace on the way back. Plus I got hit by a dog in mile 5. I came close to falling and now have a bruise and swelling (tendon?) on my left lower leg, just above my ankle in the back. All things considered I'm glad I got it done! 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57 ave 6:59. (15mph N wind!) Previous weeks- 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP ez | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
| AM-St. Patrick's Day Parade with kids school. PM-City Creek canyon. Tired legs. Upset stomach. Oh well, got it done. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| EZ JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 3.00 | 0.00 | 5.10 |
| LAST of the short intervals for this cycle. 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 sub 6. I decided to pick up the pace for the last set. Felt OK. 5:59, 5:55, 5:55, 5:59, 5:54, 5:43. 5:55 ave 6 to 9mph south wind to variable wind. Previous weeks: 6:07, 6:06, 6:06, 6:08, 6:10, 5:42. 6:05 ave. 5th interval into a 23-37 mph head wind, ouch! 6:01, 6:02, 6:03, 6:03, 6:11, 5:55. 6:03 ave. Last two with17 to 27 mph head wind 5:34, 6:00, 6:08, 6:10, 6:07, 6:00. 6:04 ave 6:01, 6:02, 6:03, 6:01, 6:03, 5:50. 6:01 ave 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(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 with coworker. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 8.00 | 0.00 | 0.00 | 8.70 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. The wind made me work for the pace on the way back. 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind) Previous weeks- 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!) 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 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)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| City Creek. Tired legs. Hard fought miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Downtown, City Creek. Legs felt much better than yesterday. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| EZ JRP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down. 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles ) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ JRP with Don 4 1st 1/2. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
| Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was 7:00ish. The wind made me work for the pace on the way back. 6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) Previous weeks- 6:58, 6:59, 7:00, 6:57, 6:59, 6:57, 6:55, 6:57. ave 6:58. (12mph S wind) 6:57, 6:59, 7:00, 6:57, 7:01, 7:01, 7:0, 6:57. ave 6:59. (15mph S wind!) 6:56, 6:56, 6:56, 6:57, 6:55, 6:55, 6:46. ave 6:55 6:59, 6:58, 6:58, 6:58, 6:56, 6:57, 6:47. ave 6:56 6:59, 7:00, 7:02, 7:03, 6:52, 6:54. 6:54. ave 6:58 (8mph NW wind) 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(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| EZ City Creek early AM before flight to Atlanta, GA for a week of vacation in GA..... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 on a dreadmill in Atlanta because I didn't have the time to find a proper place to run :( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 174.75 | 38.00 | 15.00 | 0.00 | 227.75 |
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