| 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 | | 169.15 | 29.00 | 0.00 | 12.00 | 210.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| EZ pace up City Creek. Very slow and Pretty tired by the end. | | 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 City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| EZ City Creek with dog. The last mile or so I ended up on a 1/2 mary race course. I joined some of the back of the packers. Very fun. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Planed on intervals in the morning but my stomach wouldn't have it. Oh well, tomorrow.... EZ JRP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 3.00 | 5.20 |
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JRP 74°-76° (not too bad but it felt plenty hot). Goal 3 mile ladder at <6:10 pace with 1/4mile recovery crawl, jog, walk, slog. 0.25-6:09, 0.5-6:09, 0.75-6:09, 0.75-6:09, 0.5-6:06, 0.25-5:56 (Last one too fast. Will I pay for this when I again attempt a pace run on Friday?)
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day of rest and moving back into my office after new carpet..... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 7.00 | 0.00 | 0.00 | 8.75 |
| I think this weeks pace run went much better than last weeks aborted attempt. I ran up and down City Creek Canyon. My goal was a hard but sustainable pace uphill and sub 6:50 downhill. 0.65 mile warm up, up the the hill to canyon road. 1.1 mile cool down. Up hill paces- 7:38, 8:18, 8:36. Up 3 miles average- 8:10. Up and down mile- 7:31. Downhill- 6:16, 6:24, 6:08. Down 3 miles average- 6:16. I hope this was good enough. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| I forgot my sunglasses. Less than a half mile into it my Garmin battery died. Then about a 1/2 mile later my audio book/ MP3 player battery died. Oh well it was a nice morning and the creek made good music. Legs not so bad after yesterday's tempo work, tired by the end but not too bad.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| EZ up City Creek with dog. Dog got too hot and S L O W E D down.... | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 10k ez City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 3.00 | 5.20 |
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JRP. Goal- 3 mile ladder @<6:10 with 1/4 mile recovery walk and jog. 80° but some clouds, 7 mph wind, 45% humidity (high for here). 0.3 warmup. 0.25-6:03, 0.5-6:07, 0.75-6:09, 0.75-6:08, 0.5-6:03, 0.25-6:02. 0.6 cool down. These didn't feel as miserable as they have in past weeks.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| day of rest. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 7.00 | 0.00 | 0.00 | 8.25 |
| Same run as last Friday. 1/2 mile warmup. 7 pace miles up and down City Creek Canyon. Uphill this week vs. last week.
7:39 / 7:38 8:15 / 8:18 8:36 / 8:36 ave 8:10 / 8:10
Up and down
7:26 / 7:31 Downhill 6:19 / 6:16 6:16 / 6:24 5:57 / 6:08 ave 6:11 / 6:16
Run ave. 7:13 / 7:16 Amazing similarities especially considering I was running by feel and didn't know last weeks splits.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| City Creek EZ | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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City Creek EZ. I tripped on the blasted dog leash and fell flat on my face when crossing a wide street (300 West). Luckily the car stopped for me to pick myself back up and hobble off.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| City Creek EZ. Slow up hill. Down hill paces not so 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 EZ recovery on JRP. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 3.00 | 5.60 |
| Same interval ladder as previous weeks. 79°, 47% humidity (really balmy for around here), 8 mph south wind. Almost exactly the same conditions as last week. Here are my times as compared to previous weeks (most recent to the left). I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...
1/4- 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 79° 80° 76° 88° 69° 69°
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 EZ JRP | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 7.00 | 0.00 | 0.00 | 8.30 |
| Same run as last 2 weeks. 1/2 mile warmup. 7 pace miles up and down City Creek Canyon. Uphill this week vs. last 2 weeks.
7:28* / 7:39 / 7:38 8:33 / 8:15 / 8:18 8:36 / 8:36 / 8:36 ave 8:12 / 8:10 / 8:10
Up and down
7:16 / 7:26 / 7:31 Downhill 6:12 / 6:19 / 6:16 6:15 / 6:16 / 6:24 5:57 / 5:57 / 6:08 ave 6:08 / 6:11 / 6:16
Run ave. 7:11 / 7:13 / 7:16 As I was nearing the starting point of my tempo run I saw a bunch of runners headed up the road. A bunch as in about 300 or 6 buses full! It looked like some sort of company team building run. I started in front of the biggest mess of them and passed many of those in front of me. This probably explains why my first mile was 10 seconds fast, which explains why my second mile was 15 seconds slow. Otherwise amazing similarities especially considering I was running by feel and didn't know last weeks splits.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| City Creek EZ. | | 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 of Rocks Idaho. Up, up, down, up, up, up, up, and back. XT rock climbing with kids and friends. My first time ever.
| | 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 pace. City of Rocks, ID
XT- more rock climbing with kids and friends.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.00 | 5.50 |
| Same interval ladder as previous weeks. 88°, 10-15 mph south wind. Too hot to run fast.
Here are my times as compared to previous
weeks (most recent to the left). I didn't wear a heart rate monitor
and was not running as fast as I could, so this means nothing...
1/4- 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 88° 79° 80° 76° 88° 69° 69°
| | Comments(5) |
| | 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 in the afternoon. Nice and balmy. Perfect for a s l o w run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 0.00 | 0.00 | 9.30 |
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Same run as last 2 weeks, but 1 mile longer (1/2 mile further up canyon). 1/2 mile warmup. 8 pace miles up and down City Creek Canyon. Uphill this week vs. last 3 weeks.
7:45-157bpm. 7:28 / 7:39 / 7:38 8:28-161. 8:33 / 8:15 / 8:18 8:49-160. 8:36 / 8:36 / 8:36 8:34-162. ave 8:39-160 8:12 / 8:10 / 8:10
Downhill 6:31-165 6:21-170 6:12 / 6:19 / 6:16 6:17-171 6:15 / 6:16 / 6:24 6:07-174 5:57 / 5:57 / 6:08 ave 6:19-170 6:08 / 6:11 / 6:16
Run ave. 7:21-164 7:11 / 7:13 / 7:16 Two steps forward and one step back. Strong effort and slow splits. I am tired and my legs are more tired. During every mile my legs felt fatigued. Last time I ran intervals in 88° heat on Tuesday my Thursday tempo run went even worse. So, maybe it was that or maybe I am just sort of worn out? Despite my fatigue and slowness, I feel ok about this run. Tomorrow's longer run could be interesting.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| EZ pace up City Creek. Legs feel tired and heavy. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| EZ Big Cottonwood Canyon. Spruces, Doughnut Falls... Trail and road. | | Comments(18) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 169.15 | 29.00 | 0.00 | 12.00 | 210.15 |
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