| 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 | | 92.70 | 47.40 | 11.00 | 0.00 | 151.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 6.00 | 0.00 | 8.10 |
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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@6:36, 2@6:37, 1@6:38. 6:37 ave.
Previous weeks:
3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind)
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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ez on JRP w/ Don. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 10.00 | 0.00 | 0.00 | 10.40 |
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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, legs a bit tired. 6:53, 6:52, 6:56, 6:58, 6:59, 6:58, 6:57, 6:59, 6:57, 6:52. ave 6:56 (16-17 mph N wind) Previous weeks-
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!)
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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ez City Creek. Legs tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| ez City Creek. Legs still a bit tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| About 7 miles JRP. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| EZ warm up. 3, 2, 1 2.5, 1.5,1 strength intervals @ <6:40 w/ 3/4 or 1/2 mile recovery jog and walk. Cool down. 2.5@6:37, 1.5@6:37, 1@6:30. 6:36 ave. (69°. 10 mph north wind) Previous weeks: 3@6:36, 2@6:37, 1@6:38. 6:37 ave. 3@6:37, 2@6:39, 1@6:39. 6:38 ave. (82º. 16 w/ gusts to 25mph south wind) 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 )
| | Comments(3) |
| | 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
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Short warm up and cool down. 8 miles at roughly marathon pace in the middle. Goal was sub 7:00ish. I worked too hard for these miles. I think I'm not yet acclimated to the "heat." It was only 71°. That is cool at the end of summer but felt hot today. This is not good as it is supposed to be reach 90° next week. I hope it cools off some for Saturday's marathon!!! 6:53, 6:59, 6:58, 6:58, 6:58, 6:59, 6:59, 6:57. ave 6:57. (71°, 12mph w/ gusts to 21mph NNW wind) Previous weeks-
6:53, 6:52, 6:56, 6:58, 6:59, 6:58, 6:57, 6:59, 6:57, 6:52. ave 6:56 (16-17 mph N wind)
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!)
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(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| ez JRP | | 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. City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| EZ on JRP w/ coworker. | | 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 but very sneezy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| SSDD. Same sneeze, different day. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| ez on jrp.... | | Comments(2) |
| | Race: |
Ogden Marathon (26.2 Miles) 03:15:28, Place overall: 94, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| At the start my friend Bob told me the funniest and sadist running related story I've ever heard. He always waits for one of the last buses to the start. Last year he got on one of the touring buses with a bathroom. On the way up a runner started yelling from in this bathroom. He was locked in! When they reached the start the driver and multiple volunteers tried in vein to get the poor guy out. The bus blocked the start and when 7:00 came the bus had to move out of the way and thus headed down canyon with the poor runner still locked in the crapper! Perfect racing conditions! I felt as though I ran well and consistent. Age is slowing me but I ran a course PR. I could have run faster. I could have run slower. My time is not very satisfying. My time is not disappointing. Using Sasha's race time predictor, I ran slower than St. George in the fall. I'm running the Slam so I should not have run all out. I did not hold back very much, probably not enough. For last year's Slam, my time would have put me in first for my age group and third overall. For this year's Slam I am no where near placing for either. At least I was not locked in the bus bathroom. I am definitely feeling ambivalent about my ambivalence, I think. This was a post race exit PR! I finished about 10:15 and was in the car on my way to go camping at Capitol Reef by 10:35. My Garmin read 26.37 miles but I forgot to stop it at the finish line! So I think it would have been pretty close to 26.2? or 26.3?, meaning the course was probably right on. Here are my splits from this year and previous years: mile- 2012 - 2011 - 2008 - 2007
1- 7:03 - 7:07 - 7:31 - 7:43
2- 7:17 - 7:17 - 7:27 - 7:24
3- 7:08 - 7:09 - 7:25 - 7:07
4- 7:08 - 7:10 - 7:28 - 7:27
5- 7:14 - 7:09 - 7:21 - 7:36*
6- 7:12 - 7:10 - 7:30 - 7:20ave
7- 7:15 - 7:11 - 7:25 - 7:20ave
8- 7:11 - 7:11 - 7:27 - 7:20ave
9- 7:35 - 7:29 - 7:33 - 7 :32*
10- 7:22 - 7:27 - 7:31 - 7:32ave
11- 8:16*- 7:37 - 7:43 - 7:33
12- 7:37 - 8:03*- 7:34 - 7:18
13- 7:39 - 7:38 - 7:39 - 7:48*
14- 7:36 - 7:29 - 7:37 - 7:19
15- 7:55 - 8:05 - 8:01 - 7:34
16- 7:26 - 7:30 - 7:55 - 7:34ave
17- 7:20 - 7:30 - 7:55 - 7:34ave
18- 7:10 - 7:26 - 7:14 - 7:09
19- 7:17 - 7:33 - 7:19 - 7:09ave
20- 7:29 - 7:37 - 7:31 - 7:09ave
21- 7:25 - 7:36 - 7:28 - 7:09
22- 7:22 - 7:34 - 7:19 - 7:09ave
23- 7:21 - 7:35 - 6:48 - 7:19
24- 7:32 - 7:41 - 7:21 - 7:43
25- 7:49 - 7:44 - 7:56 - 8:00ish
26- 7:45 - 7:49 - 7:59 - 8:00ish ave
3:15:28 - 3:17:13 - 3:18:53 - 3:18:07 *=pee stop | | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.20 | 0.00 | 0.00 | 3.20 |
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Today was my work's annual 5k. I'm recovering from Ogden which was Saturday so I can run UVM in a couple weeks. Last year I raced this 5k a few days after Ogden and I felt it really slowed my recovery. Thus, my goal was to go easy. The fast guy and I ran at conversational pace for most of the race. With about 1/4 mile to go, he asked if I wanted to do some speed work, I declined and told him to go ahead.... He put 30 seconds on me in 1/4 mile! time: 22:17, 7:01 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ez on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| ez on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| ssdd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 92.70 | 47.40 | 11.00 | 0.00 | 151.10 |
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