| 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 | | 150.20 | 18.00 | 1.25 | 2.60 | 172.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Jordan River Parkway. Feeling sluggish. About a 9 min/mile ave pace.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
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6 miles with intervals on JRP. It's warming up. 1.75 mile warm up. 0.5 at 6:06 pace. 0.25 recovery. 0.25 at 5:15 pace. 0.25 recovery. 0.5 at 6:06 pace. 0.25 recovery. 0.25 at 6:03 pace. 2 mile cool down. Slower than last Wednesday, but that's OK. I'm just glad to have gotten it done. :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 ez on JRP. Sneaked in a early am run before leading a field trip to Bear Lake.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Home to upper tower/City Creek Peak and back. About 1,750' of vertical in about 4 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| A.M.- 12.6 slow miles on very steep trails up and down the sides of Logan Canyon. P.M.- 4 hiking pace miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Started at marathon pace with the fast guy (ez warm up pace for him). Then met up with other co-workers and ran with them while the fast guy ran some intervals by his speedy self (he is training for Ragnar). Overall about 7:54 pace. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| ez on JRP | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.25 | 0.25 | 5.00 |
| Ran up toward the towers. 2 intervals on the up and 2 on the down. It has been a long time since I've tried to fly down a steep trail. Man it is a different kind of hard work trying not to biff it........ | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6ez on JRP | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| City Creek, to BST, to top tower, and back. EZ pace. Race next Sat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 5k around the neighborhood. Stopped to talk to neighbor, etc..... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Sneaked in 4 ez on JRP before a meeting. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Slightly elevated pace with 2, 1/2 mile pick ups at 10k to 1/2 mary pace. Felt good.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4 miles ez with a few strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| 3 ez on JRP | | Comments(1) |
| | Race: |
Wahsatch Steeplechase (17 Miles) 02:44:33, Place overall: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 17.00 | 0.00 | 0.00 | 19.00 |
| The Wahsatch Steeplechase is a beautiful and adventure filled race. It was a picture perfect morning: nice temps, blue skies, majestic views, lots of wild flowers... But it's kind of hard to see much of that when watching your foot placement so you don't biff it! :) The race is about 17 miles or so with an advertised total elevation change of 9,000 feet (gain + loss). This course has a bit of everything: trail, road, goat path, sharp rocks, loose rocks, hard pack, a few mud puddles, roots, a couple rattle snakes, craggy ridge lines, steep ascents, steep descents, pink flamingos, a cymbal playing monkey.... You've got to run it to believe it.
I've been putting in some OK training miles but have not followed any specific training for this race. I was not as prepared as I was for last year's race. However, some recent trail maintenance made for a faster trail on the decent, so I probably could have run about the same time as last year. Unfortunately I made some gluttonous choices last night at a picnic potluck for my son's school. I wasn't sick this morning but I wasn't feeling 100%. Oh well, I know better. In addition to my belly aching stomach, my legs felt tired despite my taper. I was just a bit off today. No complaints, I still had a great time but a bit slower time than I probably could have.
2:44:33. 24th place OA out of about 300. (last year I finished 16th OA and was about 3 minutes faster)
Here are my splits, which are completely dependent upon the gradient.
8:18 11:33 9:41 10:30 11:14 12:33 20:35 (and my legs were burning!)
16:29 9:33 8:15 6:27 6:37 7:57 7:45 8:00 7:00 6:58
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| JRP. 5 miles at about 8 pace. A bit stiff, a bit sore but not too bad. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ~6 @ ~8:20 / JRP
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| JRP 4 ez. 90degrees. I need to sign up for a race and start training next week. I'm thinking Boise in October.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Provo River trail, up the canyon... 6 ez miles, 8:22 ave pace. This is it. Monday I'm signing up for a fall marathon and will start training. I've enjoyed just goofing around but think I'm ready to start training again. I'm kind of excited and kind of nervous, which is kind of funny in a kind of odd sort of way.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.85 | 9.60 |
| 9.5 miles on JRP. 87 degrees. 9- 100 m strides. ~0.3@ 5k pace. I ran much of this too fast and should have run 10 strides and not the 0.3 @ 5k pace. Problem was peer pressure. I started with two easy miles alone, then joined with a group of co-workers who were running faster than I should have, then finished alone. The 5k pace was done to try and catch up after I stopped at a drinking fountain in the golf course club house.... Oh well.
I have put my money down for the City of Trees Marathon in Boise on October 10th and thus I had better start some proper training. My goal for this race is to place as a masters or at least in my age group. It is a small race. The 3 over all winners are removed from the masters winners (if needed) and the 3 masters winners are removed from their age groups. So I should have a shot at some sort of ribbon. I guess it all depends who shows up. I'm tentatively thinking of pacing for about 3:10 (7:15), but I will see how my training goes.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Recovery on JRP. My legs felt heavy and it felt hot. I guess it was hot- 92 degrees. :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 @ 8:30 on JRP in 85-90 degrees. BUT it didn't feel so hot because of a few friendly clouds :) Overall I felt pretty good. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 150.20 | 18.00 | 1.25 | 2.60 | 172.05 |
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