| 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 | 165.62 | 34.00 | 24.20 | 3.00 | 226.82 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 0.00 | 0.00 | 3.00 | 4.20 |
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Same interval ladder as previous weeks.
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- 5:58, 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52
1/2- 6:03, 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57
3/4- 6:05, 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08
3/4- 6:08, 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07
1/2- 6:06, 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10
1/4- 5:46, 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56
°F 79° 88° 79° 80° 76° 88° 69° 69° Over and Done!! Next week I switch to long intervals at sub 6:40 pace.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.12 | 0.00 | 0.00 | 0.00 | 7.12 |
| Late afternoon run on JRP. Not super hot, 87°, but muggy. Legs feel dead. I feel tired and super duper slow. Maybe I should take tomorrow off or at least not run my tempo run? | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.25 | 8.00 | 0.00 | 0.00 | 9.25 |
| After yesterday afternoon's slog I wasn't sure I wanted to attempt, and fail, today's pace run. But I decided to warm up and then decide. After a slow warm up, I decided I might as well get it over with. I'm in the field the next two days and it might be hard to get a run in.... I kicked but running up that canyon and did not totally fade running down. Uphill this week vs. last 4 weeks.
7:25 7:45 / 7:28 / 7:39 / 7:38 8:01 8:28 / 8:33 / 8:15 / 8:18 8:11 8:49 / 8:36 / 8:36 / 8:36 8:17 8:34 ave 7:58 8:39 / 8:12 / 8:10 / 8:10
Downhill 6:39 6:31 6:14 6:21 / 6:12 / 6:19 / 6:16 6:18 6:17 / 6:15 / 6:16 / 6:24 5:55 6:07 / 5:57 / 5:57 / 6:08 ave 6:16 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:07 7:21 / 7:11 / 7:13 / 7:16 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Dino quarry with paleo for work. | 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 | Comments(1) |
| 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. | Comments(2) |
| 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 again. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ JRP | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.10 | 0.00 | 6.00 | 0.00 | 8.10 |
| JRP 83°. Goal was 3 x 2 miles at <6:40 pace with 1/2 mile recovery. 6:38, 6:39 6:40, 6:38 6:39, 6:48 Bummer. I just couldn't maintain the pace. Maybe it was the heat? 83 is not too bad for running ez, but too hot to run fast.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ JRP. Tired. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.30 | 8.00 | 0.00 | 0.00 | 9.30 |
| Uphill this week vs. last 5 weeks.
7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:16 / 8:17 / 8:34 ave 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Downhill 6:40 / 6:39 / 6:31 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Not my best week but I got it done, and did ok, even good enough.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
| City Creek ez. some slog miles, especially going up. But overall better than expected. Felt pretty good toward the end. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| City Creek EZ. | 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 JRP | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 6.00 | 0.00 | 7.50 |
| JRP ~75°. Goal 3,2,1 intervals at <6:40. 1/4 warm up. 3- 6:36, 6:39, 6:37, (+527ft at ~6:13 to make it a 20:29 5k). Not a walk in the park but didn't feel too bad. 1/2 mile recovery. 2- 6:40, 6:36. 1/4 mile recovery. 1- 6:38. 1/2 mile cool 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 |
| JRP. A nice enough run today. I listened to a decent book. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.30 | 9.00 | 0.00 | 0.00 | 10.30 |
| Uphill this week vs. last 6 weeks. Added one mile.
7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:34 Downhill 6:27 / 6:40 / 6:39 / 6:31 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16
The added mile has some steeper sections so I'll consider this run a success. My left ankle is a bit sore as is my right quad (probably I'm compensating with the quad?) I feel like I may be running on the edge of what I can do speed work and hill wise without getting hurt? The final couple of miles on this run I got into a groove where my legs kept turning over even though my muscles felt like jello. That was kind of cool. Except for the final mile or so I think I was running at an aerobically sustainable pace (maybe this is post run wishful thinking). Not sure how long my legs could hold out at this effort though. A taper will sure help.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| EZ downtown and City Creek. | 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. Felt ok. Not as tired or sore as Friday. The day off did me some good. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| JRP. 3 miles with a coworker. It has been really warm as of late. But I know that will come to an end too soon. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.90 | 0.00 | 6.00 | 0.00 | 7.90 |
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JRP ~88°! Goal 3,2,1 intervals at <6:40. Stopped to wet my shirt in the sink between intervals. 1/4 warm up. 3- 6:35, 6:34, 6:37 (last week @ 75° 6:36, 6:39, 6:37) 1/2 mile recovery + shirt soaking cool down. 2- 6:39, 6:38 (6:40, 6:36) 1/2 mile recovery. 1- 6:35. (6:38) 0.7 mile cool down. I'm surprised I got these done. They got progressively shorter and harder, maybe because of the heat. Though I cooled down a lot between them.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| JRP EZ. 95°. Plenty warm, but any day that will change. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.40 | 9.00 | 0.00 | 0.00 | 10.40 |
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Average low for this date is 61°. This morning's low was 78°! It was 81° by the time I finished my early morning run. Sheesh! Uphill this week vs. last 7 weeks.
7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:40 / 7:34 Downhill 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 I think I'm due for a really good tempo run, but today wasn't it. My legs were tired, perhaps in small part from previous hot weather runs. Plus it was kind of warm this morning. Still some soreness in my left ankle.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| EZ City Creek. Had to take a detour into the canyon due to a minor landslide that closed the road. Tired legs but felt pretty good overall. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| EZ. Downtown, City Creek. | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ez on JRP | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.40 | 0.00 | 6.20 | 0.00 | 7.60 |
| Early am run. No time for my normal 6 miles of sub 6:40 pace so I warmed up then ran from capitol to Memory Grove, recovered, then ran back. Pretty close to the Leprechaun Lope (and others) 5k route. This is a hilly route. splits- 7:07, 6:41, 6:09, ~5:57 to finish. 20:34/ 6:37. (more down than up) 1/2 mile recovery. 8:25, 7:33, 6:38, ~6:06 to finish. 23:15/ 7:29 (more up than down) Some ankle soreness. Didn't feel great about these. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| too much time at work..... no run. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 165.62 | 34.00 | 24.20 | 3.00 | 226.82 |
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