| 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 | | 200.80 | 16.50 | 0.00 | 0.00 | 0.00 | 217.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood with Roo
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.70 | 0.00 | 0.00 | 0.00 | 0.00 | 13.70 |
| Ragnar trail relay in Snowmass with Amiee, Noah and Ricky Gates. We DNF'd because we didn't want to run in the ultra division and only had 4 runners. Now that I have run both road and trail Ragnar relays I don't ever need to run another one again. There is more appeal to the trail version, at least for me, because you aren't stuck in a car and can socialize more with your team and other entrants. We played music with Ricky's instruments (guitar, acordian, ukulele and huge bell). I pretended to play the ukulele.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Third leg of the Snowmass ragnar at 12 AM, 5 miles with Noah on mountain trails in the morning, then a 5 mile run/hike near Maroon Bells.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 mile loop around near Aspen with Amiee, Noah, Ricky and some folks who work for Salomon. Awesome trails and good company!
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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 | 0.00 | 10.50 |
| Tanner Park run with Adam, Daniel, Noah, and Andrew.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out and back on pipeline from Rattlesnake Gulch with James, Noah, Adam and Roo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| short run with Roo around the neighborhood. Taper for the Steeplechase.
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| | Race: |
Wahsatch Steeplechase (16.5 Miles) 02:11:03, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| The Wahsatch Steeplechase! And first real race since SGM last year. I haven't been that motivated to keep my miles up enough to run marathons but I have been keeping in shape with shorter and much steeper runs near home.
Apparently it paid off because I finished first overall against some stiff competition (Nathan Peters, Andrew, Daniel, John Tribbia) and set a new CR by 30 seconds and bettered by PR by over 3 minutes. I am happy with the result because it affirms that I can still get out with the leaders and should have lots of fast races left in me, whether it be road or trail.
I have said this before and I will say it again, the Wahsatch Steeplechase is the coolest race around. It has a home town feel, it attracts good runners, the organizers are super awesome and there isn't a course I can think of that compares. It has something for everyone, i.e. uphill road, smooth flat trail, ridiculously steep uphill trail, jumping/climbing over crags on cliffs, ridiculously steep downhill and then it finishes with fast miles on the road down City Creek Canyon. FUN!
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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 | 0.00 | 0.00 |
| easy bike at the gym. I haven't been there much these days which means I am not injured!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 creaky miles around Millcreek with Adam, Dan, Henry and Nate.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles on the pipeline starting at Rattlesnake a big group (Nate, James, Dan, Anthony, Henry and Jake) plus Roo.
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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 miles (Laird Park to the BST) with Adam, Josh, and Nate. Finished with 1.5 miles around the neighborhood with Roo and a stop at Laird Park so Roo could chase his ball.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| AM: 1 mile with Roo over to Laird Park
PM: 2 miles on the bike with Roo over to Miller Park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Jeremy Ranch Road out and back with Adam, Andrew, Daniel, Jon, Anthony and Henry. Rob and Abby sighting as we finished. Perferct morning for a run.
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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 |
| Ran with Roo in Millcreek Canyon. Church Fork up Pipeline to Elbow Fork along the Terraces and back down Pipeline. Roo was a his best behavior and took a bath in the every stream we crossed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| short run around the neighborhood with Roo then golf at the SLCC
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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 |
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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 |
| easy 10 with Adam, Nate, Pete, Daniel and Roo up to the BST then some laps and ball chasing at the park
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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 |
| over to SHP with Adam, Nate and Daniel then a couple miles and the park with Roo
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| | Race: |
Discrete Series Deer Valley (9 Miles) 01:26:00, Place overall: 9, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Started out in about 5th place but the 1100 ft up in the first mile kicked my butt. Got passed by a few before the top then did my best not to crash on the way down. Cool event and course and the competition was incredible. Hales finished 2nd behind an Olympus nordic skiier.
3 early with Roo and cooled down with Andrew.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Pipeline with Josh, Nate, Anthony, Andrew and Roo.
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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 |
| 9, yes 9, guys turned out for the run this morning. Could be a Sugar House record for a weekday (Josh, Adam, Nate, James, Daniel, Dan, Henry and Pete). Finished with 1 mile over to the park with Roo.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.40 | 0.00 | 0.00 | 0.00 | 0.00 | 9.40 |
| Pipeline with the crew and Roo. Had to stop to go around a Rattlesnake on the trail.
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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 |
| Neighborhood run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 200.80 | 16.50 | 0.00 | 0.00 | 0.00 | 217.30 |
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