| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 172.25 | 43.08 | 0.00 | 0.00 | 44.10 | 259.43 |
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| Treadmill Miles: 18.25 | Nike Pegasus 31 V2 Miles: 122.00 | Stairmaster Miles: 37.00 | Nike LunarLaunch Miles: 17.00 | Rowing Machine Miles: 8.10 | Saucony Kinvara 2 Grey Miles: 3.50 | Nike LunaRacer +3 Miles: 26.20 | Bike Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 4.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| AM: 3 easy and 5@5:45 on the treadmill
PM: 8 mile loop on the lovely/flat streets of Phoenix
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| Treadmill Miles: 8.00 | Nike Pegasus 31 V2 Miles: 16.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: 10.25 on the treadmill
PM: 3 easy miles around the Phoenix version of an industrial park. Work ruined the plan so I didn't get out until 8:30 and only felt like running 3 miles.
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| Treadmill Miles: 10.25 | Nike Pegasus 31 V2 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Casual run along random roads near Scottsdale.
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| Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 3.00 | 0.00 | 0.00 | 6.00 | 23.00 |
| Started at 9:30 because of a delayed flight last night. Met Scott, Nate and Dan at the JRP in Riverton for what was supposed to be 10 warm up and 10 tempo. Got 3 miles into the tempo and right below my left calf tightened up and I had to stop. Scott kept going and I somewhat hobbled my way back to the cars. I could run ok on it slowly but I couldn't speed up without it hurting. I am not too worried about it because I have done this before; just a few days of slower running, ice, and 10 mm drop shoes and it should go away. Since I didn't get in the workout I wanted I did 6 miles of intervals at the gym on the stairmaster afterwards which got me to about 2:20 of workout time.
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| Stairmaster Miles: 6.00 | Nike LunarLaunch Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 5.00 | 15.50 |
| 10.5 miles around Liberty Park and a detour over to the LDS Conference Center to check out the festivities. Finished with some crosstraining and stretching at the gym.
The calf help up ok and actually felt better as the run went on. I didn't think I was get to 10 miles so I was happy about that. It should be fine in a few days.
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| Stairmaster Miles: 4.50 | Rowing Machine Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 | 11.00 |
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| Stairmaster Miles: 10.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Loop in Scottsdale.
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| Nike Pegasus 31 V2 Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 4.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: Ran on the dirt path along the canal. Mixed in 2 x 1 mile, 2 x 800 and 4 x 400.
PM: 2.5 around the office
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| Nike Pegasus 31 V2 Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Out and back on McDonald Road in Scottsdale.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 | 10.00 |
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| Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
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| | Race: |
Running for Relief 5K (3.107 Miles) 00:16:45, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 3.11 | 0.00 | 0.00 | 0.00 | 16.11 |
| I ran the Running for Relief 5K today and Nicolai ran the Kids K. This is one of my favorite 5Ks around and possibly one of most honest (~150 ft up and down). Nicolai ran the most impressive race of the day by far, finishing 2nd behind a boy who is at least 2 years older and a foot tall. Typical for a kids race everyone sprinted off the start (literally at a 6 minute pace) and after a quarter of a mile they all started fading. Nicolai was fading too at the turnaround but he got a second wind as he went down the hill, sprinted past two of the older boys and almost caught the winner. The race was a bit short so I think if it was a full 1K he would have won. Nicolai was awesome today!
As for me, considering how lousy I have felt lately, I am happy with the result, although it is about 15 secondS slower than last year.
The post race festivities were great as usual and of course they had plenty of burritos for everyone to take home. I bagged up at least 15 of my favorite, the Western Family Mild Red Chile Bean & Beaf. I anticipate I will still have a few to eat the night before next year's race.
5 mile warm up, race, 8 mile cool down split up by the awards and raffle. Splits for race: 5:25, 5:24, 5:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.10 | 0.00 | 0.00 | 0.00 | 0.00 | 12.10 |
| Liberty Park loops with Josh and Evan. A little chill in the air made for perfect running weather.
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| Rowing Machine Miles: 1.00 | Nike Pegasus 31 V2 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
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| Stairmaster Miles: 8.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.50 | 11.00 |
| Casual run with Nate through the U and Research Park. It was nice to be running in familiar territory for a change.
I took another route to work today and got stuck in traffic on Redwoord Road. Apparently this is where half the state lives these days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Millcreek loop. Lots of white snow!
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Quick four miles before heading to the airport. 1@5:11. Now off to Boston.
PM: 1 mile on the hotel treadmill as per Counsel Erekson
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| Nike Pegasus 31 V2 Miles: 5.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.75 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles with 3x400 pickups with Scott around Hamilton, MA. I had to slouch in the elite meeting so the little guys could see over me.
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| Saucony Kinvara 2 Grey Miles: 3.50 |
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| | Race: |
Boston Marathon (26.219 Miles) 02:36:46, Place overall: 171, Place in age division: 146 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| Only accomplishment of the day is that I didn't walk. I even failed to get a photo with Meb. Despite my terrible performance it was still a memorable experience and it was great to see Scott zip by me at mile 25. He ran an awesome race! In hindsight, I might have started too quickly but that wouldn't be the first time and I slowed it down after 3. I got into somewhat of a groove running with a big pack for about 4 miles from 7 to 11 but after that it all fell apart. I was dropped from the pack and couldn't muster up anything to latch on to seemingly hundreds of people who were passing me. Every ounce of energy was left trying not to walk up Heartbreak Hill and from there I dizzily and very slowly found my way to the finish. It could have been worse I suppose but it should have been a lot better. 'Til next time.
Half: 1:11:30, Finished 2:36:46. That sums it up pretty well.
I refuse to do the math for the 2nd half split :)
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| Nike LunaRacer +3 Miles: 26.20 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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| Bike Miles: 15.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.40 | 0.00 | 0.00 | 0.00 | 2.60 | 11.00 |
| Liberty/Temple run with Josh, Noah and Evan then a short row at the gym. Snow capped mountains and blossoming trees and flowers are a welcoming sight after my travels to Phoenix.
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| Rowing Machine Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mile HHS/Tanner/Foothill loop with Noah. This weather is the best.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Millcreek loop with Noah
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| Nike Pegasus 31 V2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 172.25 | 43.08 | 0.00 | 0.00 | 44.10 | 259.43 |
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| Treadmill Miles: 18.25 | Nike Pegasus 31 V2 Miles: 122.00 | Stairmaster Miles: 37.00 | Nike LunarLaunch Miles: 17.00 | Rowing Machine Miles: 8.10 | Saucony Kinvara 2 Grey Miles: 3.50 | Nike LunaRacer +3 Miles: 26.20 | Bike Miles: 60.00 |
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