| 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 | | 259.88 | 12.00 | 11.36 | 8.45 | 291.69 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
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7 ez on JRP. 89°-90° at lunch. 5k ez on JRP. 92° p.m.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran from work to Memory Grove and up City Creek... mostly ez pace- 8:55 ave. 88°- 91°. A bit hot and tired by the end....
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 or so ez miles on JRP. ~88° but some clouds made it feel nice and not so hot.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1/2 mary on the JRP. 8:39 pace @ 82°-90°. I felt like I had a hangover this morning. Not a drop to drink last night but dinner (yuck) and an evening at Lagoon (an amusement park). A slight headache and a sour stomach had me dreading this run. I drank a bunch of water and a guava nectar, took ibuprofen ( I very rarely take any kind of pain meds), took a quick "nap" on the floor of my office, and delayed the start of my run till just after noon. To my surprise my run went just fine. I started slow and naturally picked it up a bit as I went. Now I just need another nap (I wish I had the time) and I might almost feel back to normal.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.60 | 7.00 |
| 7 miles w/ 6x100 strides. City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 12.00 | 0.00 | 0.00 | 14.80 |
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The plan called for 3 ez and 12 at marathon pace miles. I decided to run the pace miles up and down City Creek Canyon, even though the elevation change isn't anything like my goal race. Since City Creek is steep, I planned to just run at marathon pace effort and see what that brought.
Last year at this point in my training I was one week back after a missing a week due to a sprained ankle. Then my 12 MP miles were up and down Provo Canyon and I really choked. Today I feel like I really rocked it!
1.7 mile warm up. 12 MP. 1.1 cool down. 72°-74° (cooler in the canyon) uphill downhill (roughly corresponds to uphill mile)
6:09(.57mi)
8:42 6:10
9:12 6:10 8:51 6:28
9:06 6:14
10:30 6:00 11:31(.43mi) 6:14
Average pace up and down- 7:40. Downhill/aided PRs- 5k = 19:07. 5 mile = 31:06. 10k = 38:35. What does all of this mean? Probably nothing but I hope I feel as good on race day. I was running at what felt like a hard but sustainable effort. I hope I can hold this effort for 26.2.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10 ez on JRP @ 80°-83°. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 2.20 | 9.00 |
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9 miles w/ 6 x 600m intervals @5k pace w/ 90 sec recovery. 84°-88°. ~1.2 mile warm up.
0.38 mile @ 5:35 pace, 1:28 recovery 0.38 5:31, 1:42 rec 0.37 5:49, 1:58 rec 0.37 6:05, 1:47 rec 0.36 6:17, 1:50 rec 0.36 6:23 ~5 more very sluggish miles. I ran with (far behind) the fast guy on the intervals. I succumbed to chasing the rabbit and ran way too fast on the first 3. Then I was really hurting on the final 3. My 5k pr pace is 6:24. Ugh, trying to run fast is really, really hard. Now I need to figure out how to get my work done without falling asleep.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 needed recovery miles on JRP. ~88° | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11 miles ez on JRP. ~79° :)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| 8 ez w/ 10x100 strides. Neighborhood and Memory Grove.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| up and down City Creek for 15 cruise-control mile. This ends my recovery week. | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7 miles around the hood and up Memory Grove. Missed the second run of today's planned double.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| 15.1 slow and hot miles. I was dragging today. Bacon. This morning in the office the smell of bacon came wafting through. The smell continued to intensify until a bacon haze filled the air. This set off the fire alarm. The entire building (100s of people?) spent maybe 1/2 hour in the parking lot waiting for someone to determine that it was just some bacon cooking fool and not a fire. I heard it was someone in human resources. Sheesh!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| 6 ez on JRP in am. Hurray for a few clouds and a few drops of rain that made it all the way to the ground!
5k ez on JRP in pm.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 7.00 | 0.00 | 12.10 |
| JRP. 2 warm up. 7 @15k-1/2 mary pace. 3 cool down. I packed my fanny pack with ice and water in an effort to combat the heat.... Well I wasn't hot! I was soaked from my ear wax to my toe jamb! 6:52 blustery head wind. 6:53 windy and starting to rain.
6:53 raining.
6:48 downwind in hard rain. 6:57 headwind and a deluge of rain. 6:41 slosh, slosh, slosh.... ave 6:50. Not sure if these were 15k, 1/2 mary, or ? pace. The intense rain, lightning, and thunder made it tough to gauge my effort. I guess I felt pretty good though. I was pushing but not super hard.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.20 | 0.00 | 0.00 | 0.00 | 22.20 |
| 22 ez. downtown, Memory Grove, 11th Ave, City Creek, home. SLOW and tired. This run would have been a lot more beneficial if I had done it tomorrow after an ez day today. Oh well. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5 miles at 10,000 feet. Slow and ez pace on Skyline Drive. A bit sore from the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 1.90 | 9.10 |
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9 miles w/ 5x600m @ 5k & 90 sec recovery. I didn't run 5k pace but just tried to do better than I did a few weeks ago... Last time it was 84°-88°. This week ~ 71°. This run is on the left. mile pace, recover time
0.37 5:48, 1:36 rec -- 0.38 5:35, 1:28
0.38 5:49, 1:37 rec -- 0.38 5:31, 1:42
0.37 5:56, 1:37 rec -- 0.37
5:49, 1:58
0.40 5:56, 2:02 rec -- 0.37 6:05, 1:47
0.36 6:01, last one -- 0.36 6:17, 1:50
plan called for 5 this week -- 0.36
6:23 I lost focus on the last one.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14 just get it done miles on JRP. I got it done. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6 ez in the am. Supposed to do 4 more this pm but right now the air quality is poor.... | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM 4 ez on JRP.
Lunch 5 ez on JRP. My most consistent running partner is moving to Texas where her husband will be a traveling nurse. :(
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| 18 miles-City Creek. Not much to say... | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.63 | 0.00 | 4.36 | 0.00 | 11.99 |
| The plan called for a race this weekend, but I didn't have the time for one. :( So I decided to just run some fast miles. To make it fun, I ran slowly up City Creek Canyon, then blazed down. Gravity makes one "fast." Here are my DOWNHILL splits-
5:59:78 (My first ever sub 6 mile! Garmin said I was close, so I pushed to finish below 6.) 6:06 6:11 (2 short up hills) 6:04 last .4 mile @ 5:57 6:04 pace for 4.37 miles. 6:04 pace gets an 18:50 5k! Isn't gravity swell. :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 3.75 | 11.00 |
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11 miles with 6x 1000m intervals @ 5k pace, 90 sec rec.
3 miles warm up.
.63 mile 5:59 pace, 1:39 rec
.62 5:58, 1:42
.62 6:05, 1:54
.62 6:07, 1:50
.62 6:08, 1:50
.62 6:16
4.75 more ez miles on JRP.
Not a great job on these today. I usually run at 11 or 12, but didn't get out the door till about 3pm. I just didn't feel that great today. But at least I got it done and put in an honest effort. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
| For a change of pace I ran from work to downtown and up City Creek Canyon. I overshot my planned 15 miles by a bit. | | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 259.88 | 12.00 | 11.36 | 8.45 | 291.69 |
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