| 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 | | 92.90 | 49.30 | 12.00 | 0.00 | 154.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 3.3 walking miles with the family. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 6.00 | 0.00 | 7.60 |
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JRP 3x2w 1/2 mile recovery. 6:47-153bpm, 6:42-164bpm. 6:48-159bpm, 6:42-170bpm. 6:47-163bpm, 6:47-171bpm. In comparing pace and heart rate with long intervals in April, I can see improvement. That's hopeful, if not for Ogden, then for a fall marathon.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| City Creek. Naked, i.e., no Garmin or watch. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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JRP. wind 10mph with gusts near 20mph.
ave for pace miles= 6:58, 167bpm 6:57-156bpm, 6:57-164bpm, 6:56-167bpm, 6:55-169bpm, 6:59-171bpm, 6:58-169bpm, 6:59-171bpm, 6:59-170bpm, 6:55-170bpm, 7:01-172bpm. I got it done but it did not feel easy. My average pace was fine, down a couple of seconds, but my heart rate was up 7bpm ave. Hmmmm....
| | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| EZ on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Very easy run, more like a stroll. Memory Grove, City Creek Canyon... Do I need a goal for Ogden??? I've run Ogden twice (07 & 08) and finished in 3:18 on both occasions.
So here are some potential goals. Please vote for one or more, but keep
in mind that while I've been running, I have not trained for Ogden.
a-Finish under 3:18. Possibly possible.
b-Finish over 3:18, aka don't finish in 3:18. Most realistic.
c-BQ for Boston 2012- <3:20:59 I'm not planning to run Boston in 2012 but I've already qualified.
d-BQ for Boston 2012 -5 mins for priority early registration.... <3:15:59 I already did this at Boise.
e-BQ for Boston 2012 -10 mins for even earlier registration.... <3:10:59 Likely to blow up in the attempt.
f-BQ for Boston 2012 -20 mins.... <3:00:59 I am not ready for this!
g-Sub 3 I am not ready for this! | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Memory Grove, 11th Ave, City Creek Canyon. Decent effort and felt pretty good. Came home to find our house had been robbed while I was on my run. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
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2x3 mile on JRP. I felt pretty good, despite having run late in the day after a very stressful day. Unfortunately I forgot my heart rate strap. It would have been nice to know if my perception of not working too terribly hard matched my heart rate. 6:49, 6:48, 6:38 6:49, 6:49, 6:46
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| Tempo run on the JRP. wind = 9-15 mph with gusts to 23mph. I forgot my heart rate monitor strap again. 7:00 ave pace. My legs felt tired. 6:57, 6:59, 7:00, 7:01, 7:01, 6:58, 7:01, 7:02, 6:59, 7:03 The last mile required way too much effort. Oh well. No more fast miles till Ogden. | | Comments(5) |
| | 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 w/ co-worker. Legs tired, but no more hard runs till Ogden. | | 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. Downtown, Memory Grove..... Still a kind of tired with heavy legs. | | 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. Memory Grove, City Creek.... tic,tic,tic.... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ on JRP. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| EZ. Random route around Logan. | | 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. Random route around Logan. I don't feel ready for Ogden, but I guess I'm as ready as I'll ever be. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| | | Add Comment |
| | Race: |
Ogden Marathon (26.2 Miles) 03:17:13, Place in age division: 12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Unlike previous Ogden races, I did not finish in 3:18, but only just barely- 3:17:13. Ave pace 7:32. I did not do much training specifically for this race, since it came 2 months after the Buffalo Run 50k, a slower trail run. Between the two I recovered, then added speed and tempo runs, then tapered. I did one crummy 18 miler and a bunch of decent 16 milers. I didn't have much of a race plan but sort of thought I might shoot for 7:00-7:15 pace for the first 8 downhill miles, then 7:15-7:30 for the rollers through the half, then pick it back up after the uphill. The first 8 went swell. Somewhere near the 1/2 my quads started to hurt. I was thinking, "this is way too early for this much pain, I'm going to die..." Well I couldn't pick the pace back up but I didn't die either. 7mi split-Pace 1/2 split-Pace 18mi split-Pace 23mi split-Pace 00:49:38-7:05 01:35:59-7:20 02:18:14-7:41 02:52:31-7:30 Here are my splits and heart rate for this year - 2008 - 2007 1- 7:07/154 - 7:31/153 - 7:43 2- 7:17/159 - 7:27/165 - 7:24 3- 7:09/159 - 7:25/164 - 7:07 4- 7:10/160 - 7:28/165 - 7:27
5- 7:09/161 -
7:21/167 - 7:36*
6- 7:10/161 - 7:30/166 - 7:20ave 7- 7:11/160 - 7:25/166 - 7:20ave
8- 7:11/160 - 7:27/165 - 7:20ave
9- 7:29/162 - 7:33/168 - 7 :32*
10- 7:27/163 - 7:31/168 - 7:32ave
11- 7:37/164 - 7:43/168 - 7:33
12- 8:03/161*- 7:34/169 - 7:18
13- 7:38/163 - 7:39/170 - 7:48*
14- 7:29/163 - 7:37/168 - 7:19
15- 8:05/163 -
8:01/170 - 7:34
16- 7:30/166 - 7:55/169 - 7:34ave
17- 7:30/166 - 7:55/169 - 7:34ave
18- 7:26/163 - 7:14/170 - 7:09
19- 7:33/166 - 7:19/171 - 7:09ave
20- 7:37/167 - 7:31/170 - 7:09ave
21- 7:36/166 - 7:28/171 - 7:09
22- 7:34/168 - 7:19/170 - 7:09ave
23- 7:35/167 - 6:48/173 - 7:19
24- 7:41/171 - 7:21/175 - 7:43
25- 7:44/171 - 7:56/172 - 8:00ish
26- 7:49/174 - 7:59/172 - 8:00ish ave 3:17:13 - 3:18:53 - 3:18:07 *pee stop. 2007 was a goal race. 2008 I paced people for the first 18. So I started and ended at a faster pace than in the past but my finish time was almost the same. I just had no speed coming down from the dam. My heart rate was slower. Is this just old age? I think the early quad pain tells me I need to do more downhill training, especially for St. G?? I stuck around at the finish for over an hour, but didn't see anyone other than Kathy. Why?
| | Comments(10) |
| | Race: |
DNR 5k (3.1 Miles) 00:21:33, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 3.10 | 0.00 | 0.00 | 3.70 |
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Wednesday was my work's annual lunchtime 5k. Turnout was
pretty good with 50 or 60 runners and walkers. This year we even had bib
numbers.
I just ran Ogden 4 days ago, my legs still felt like hamburger,
and I did not want to hurt myself. So I ran it at what would normally be an easy
pace. This was good enough for 1st Masters, 2nd Male, and 3rd Overall, which is
of course completely meaningless as this was my work's lunchtime 5k.
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A long weekend of hiking and climbing in the slot canyons of the San Rafael Swell with the fam..... Great fun. I'm sore in strange places. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| EZ on JRP. I'm sure I was still a bit sore. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 92.90 | 49.30 | 12.00 | 0.00 | 154.20 |
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