| 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 | | 152.10 | 37.00 | 24.00 | 0.00 | 213.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
| 3,2,1 intervals on a dreadmill at sub 6:40 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles on the beach of Jekyll Island, GA :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 miles on beach and paved trail on Jekyll Island, GA :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| missed a day- in route to Okefenokee Swamp State Park, GA.... way down upon the Suwannee River. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 miles sub 7 pace on dreadmill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Flying home tomorrow.... last one on the dreadmill. :( :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| JRP. Legs tired from lots of walking last week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 6.00 | 0.00 | 8.30 |
| 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@6:38, 1@6:39 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles) Previous week: 3@ 6:37, 2@ 6:36, 1@6:33. 6:36 ave. (felt ok. 10 mph head wind last 2 miles )
| | Comments(1) |
| | 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 9.00 | 0.00 | 0.00 | 9.50 |
| Short warm up and cool down. 9 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. I don't like running in cold rain. 6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56 . ave 6:58. (9-13mph WNW wind & RAIN, 41º) Previous weeks- 6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) 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) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP EZ. Felt ok. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
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Downtown and City Creek canyon. Felt better than anticipated, though not fast.
I guess your not supposed to run through City Creek Center. :( | | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 6.00 | 0.00 | 8.50 |
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EZ warm up. 3, 2, 1 strength intervals @ <6:40 w/ 1 or 1/2 mile recovery jog and walk. Cool down.
3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster) Previous weeks:
3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles)
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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| ez jrp | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 9.00 | 0.00 | 0.00 | 9.60 |
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Short warm up and cool down. 9 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. 6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave. Previous weeks- 6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind) 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)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| City Creek. Tired legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| City Creek. Legs a bit better. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 6.00 | 0.00 | 8.40 |
| 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@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind) Previous weeks: 3@6:31, 2@6:37, 1@6:32. 6:33 ave. (started first interval too fast and decided to keep the pace a bit faster) 3@6:37, 2@6:38, 1@6:39. 6:38 ave. (felt ok. 78º. 13 to 17mph w/ gusts to 23mph head wind last 2 miles) 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 |
| JRP with co-workers for part of it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| JRP. Supposed to do my pace run today, but was in Park City for work and was to tired after work. I will do the pace run tomorrow and pay for it during my long run on Saturday. :( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
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Short warm up and cool down. 10 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. Felt OK but I'll hate myself in the morning (long run). 6:56, 6:57, 6:57, 6:58, 6:56, 6:58, 6:55, 6:56, 6:56, 6:53. ave 6:56. (17-20 mph NW wind!)
Previous weeks-
6:56, 6:56, 6:56, 6:57, 6:57, 6:56, 6:58, 6:57, 6:56. 6:56 ave.
6:58, 6:58, 6:59, 6:59, 6:58, 6:57, 6:57, 6:56, 6:56. ave 6:58. (9-13mph WNW wind & RAIN, 41º)
6:57, 6:57, 6:54, 6:57, 6:55, 6:58, 6:56, 6:50. ave 6:56. (16mph N wind)
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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| EZ mile up and down City Creek Canyon. Legs a sore and tired but not as bad as expected. | | Comments(9) |
| | 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.10 | 37.00 | 24.00 | 0.00 | 213.10 |
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