| 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 | | 153.65 | 38.00 | 17.00 | 0.00 | 208.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 9.00 | 0.00 | 0.00 | 10.40 |
| Uphill this week vs. last 8 weeks.
7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Up & Down 7:39 / 7:40 / 7:34 Downhill 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Not too good but at least it was not the worst of these runs. I could here my feet slapping the ground on the downhill and my ankle hurt a bit. So was my form poor because my ankle is a bit out of sorts or was my ankle a bit out of sorts because my form was poor?
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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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10 miles starting and ending at 10,000 feet elevation! We spent the weekend in a decommissioned forest fire lookout tower in Snowy Range of Wyoming. It was one room with windows all around and 55 feet in the air (on stilts). The views were incredible. We could see 360° for 100s of miles! But it was a long climb down when you had to pee in the night! 
  
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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 |
| 10 miles starting and ending at 10,000 feet elevation. Dirt road and a bit of trail. | | 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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8 miles starting and ending at 10,000 feet elevation. The elevation made for really SLOW running! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.00 | 0.00 | 7.80 |
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JRP 79° Goal 3,2,1 intervals at <6:40. 1/4 warm up. 3- 6:37, 6:38, 6:38, 1/2 mile recovery. 2- 6:38, 6:38 (this mile felt WAY too hard!), 1/2 mile recovery. 1- 6:37 0.6 mile cool down. Not a great run, once again. ugh.
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| | 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 10.00 | 0.00 | 0.00 | 11.40 |
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Uphill this week vs. last 9 weeks. (5 miles up this week)
7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 8:33 ave 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10
Downhill (5 mile down this week) 6:11 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16
Run ave. 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Finally a good tempo run. Not my fastest but fast enough for 10 miles up and down canyon. My leg muscles were definitely tired. Maybe I'm learning how to run fast (for me) on tired legs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| 17.3 mile on tired legs. Downtown, Memory Grove, City Creek, Home. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| downtown, city creek. tired legs but ok. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 ez with dog. | | Add Comment |
| | 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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3,2,1 mile intervals. Kept a sub 6:40 pace for every mile. Felt better than last week. This training program doesn't have much of a taper. :( | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 10.00 | 0.00 | 0.00 | 11.25 |
| Today's tempo run was a dud, bomb, bust, flop, lemon, debacle, flub, bummer, failure, fiasco, disaster, tragedy, calamity, catastrophe, train wreck, cataclysm... Well maybe it wasn't all that but it was poor. My head wasn't in it. I had no strength and no turn over. I started slow, finished slower, and dogged every mile in between. I am not sure why I couldn't move. I really can think of no good reason for it. I am sure glad it wasn't race day. Ave pace- 7:48, about 40 seconds slower than it should have been. Every split was my slowest of this training cycle. I don't think I'll even record them. On the bright side, this run is done and now behind me, thankfully! | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Very slow and ez pace. OK but tired. Should have run 6 miles today but forgot to look at my training plan. I guess I'll make this a short 8 to 10 mile day and call it good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Another slow and ez run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| City Creek. Starting to feel more normal. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
| City Creek ez miles. Last week before race week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 5.00 | 0.00 | 6.40 |
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I have been doing 3, 2, 1 mile intervals at sub 6:40 pace. I decided to do 2.5, 1.5, 1 mile intervals to give my legs a bit of extra rest. I kept pace with effort but without problems. I had to restart the first interval after a pit bull barreled out and tried to trip me. grrr.... Then I scared the begeezes out of some poor women who were walking on the trail. All I did was run past them, but I guess they didn't hear me coming (and I am pretty scary looking). oops. Woo Hoo this is the last of these runs for the season.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| JRP ez. Legs tired but ok. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 9.00 | 0.00 | 0.00 | 10.30 |
| Plan called for 10 tempo miles but I cut it down to 9 because I thought my tired body could use a bit more taper. Uphill this week vs. last 10 weeks. (Last week was awful and not recorded.) 7:34 / 7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39 / 7:38 8:19 / 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15 / 8:18 8:21 / 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36 / 8:36 8:25 / 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34 ave 8:09 / 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10 / 8:10 Up and down hill 7:29 Downhill 6:22 / 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31 6:25 / 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19 / 6:16 6:19 / 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16 / 6:24 5:59 / 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57 / 6:08 ave 6:16 / 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11 / 6:16 Run ave. 7:15 / 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16 Today's run went so much better than last week! I felt pretty good after the run as well. NO more speed work til race day! Yea! | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| EZ in City Creek canyon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| SSDD | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| EZ | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| EZ | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| tic, tic, tic... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
| tic, tic, tic... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| It is hot in St George. oh well. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 153.65 | 38.00 | 17.00 | 0.00 | 208.65 |
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