| 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 | | 70.03 | 50.30 | 0.50 | 0.00 | 34.98 | 155.81 |
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| Nike Lunar HM Miles: 56.36 | Bike Miles: 211.26 | Elliptical Miles: 32.98 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.00 | Saucony ProGrid Omni 7 Miles: 50.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.56 | 3.10 | 0.00 | 0.00 | 0.00 | 3.66 |
| Pre race warm up. Trying out the lighter shoes tomorrow. |
| Nike Lunar HM Miles: 3.66 |
| | Add Comment |
| | Race: |
St. George Marathon 2009 (26.2 Miles) 02:26:46, Place overall: 7, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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I went into this race hoping to break 2:30 but I wasn't very confident it would happen. To give myself a chance I took it very easy the week after my last marathon on 9/12 and I only ran 10 miles in the 5 days leading up to the race. Apparently my lazy strategy paid off because I set a PR by 7 minutes and I placed 7th overall. Turns out I was only 1 minute out of third place but I felt fortunate enough to finish where I did. I am fully aware that the course had a lot to do with my time plus the weather couldn't have been better. I also decided at the last minute to wear lighter shoes (Nike Lunars) and I think those helped as well. Never again will I road race in my Saucony Omni army boots.
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Split |
Pace |
| 1st Half |
1:15:07 |
0:05:44 |
| 20 Miles |
1:52:54 |
0:05:39 |
| 26.2 Miles |
2:26:46 |
0:05:36 |
Before the race I told my sister that I should go out conservatively with a 1:15 half so I could take full advantage of the downhills in the second half. Although I wasn't watching my first half splits my first half time turned turned out to be exactly that but I wouldn't exactly say that my effort up to that point was conservative. Guaging my effort I would have guessed my split to be closer to 1:14. This worried me a bit for a few miles but fortunately I caught a couple of guys at mile 15 and started to get into a rhythm. My 16 and 17 splits renewed my confidence and at that point I knew 2:30 was within reach as long as my hamstrings didn't snap. At mile 20 I dropped the two guys and by mile 22 and I had three more guys in sight. Unfortunately I couldn't bridge the gap enough to catch them. At mile 23 I considered stopping to stretch my right hamstring because I seriously didn't think it could get any tighter. Of course stopping wasn't a realistic option so I just tried to take shorter steps to reduce the strain. My hamstrings sucked it up and I finished without causing significant damage. This was my first SGM and I must say I was very impressed with the organization, post race festivities, and awards ceremony. They gave overall awards to the top 10 and to my surprise I also got $100 from Murdock Chevrolet for being the first Salt Lake County finisher. Congrats to Jeff McClellan, who finished 2nd, Walter, Sasha and all of the other bloggers who I sadly do not know. Like Jon, I might semi retire from the road and take my game to the trails.
| Time |
Distance |
Split |
| 0:05:35 |
1 |
0:05:35 |
| 0:11:30 |
2 |
0:05:55 |
| 0:16:59 |
3 |
0:05:29 |
| 0:22:22 |
4 |
0:05:23 |
| 0:27:52 |
5 |
0:05:30 |
| 0:33:07 |
6 |
0:05:15 |
| 0:38:24 |
7 |
0:05:17 |
| 0:44:43 |
8 |
0:06:19 |
| 0:50:44 |
9 |
0:06:01 |
| 0:56:39 |
10 |
0:05:55 |
| 1:02:54 |
11 |
0:06:15 |
| 1:08:50 |
12 |
0:05:56 |
| 1:14:30 |
13 |
0:05:40 |
| 1:20:10 |
14 |
0:05:40 |
| 1:25:34 |
15 |
0:05:24 |
| 1:30:50 |
16 |
0:05:16 |
| 1:36:15 |
17 |
0:05:25 |
| 1:41:44 |
18 |
0:05:29 |
| 1:47:29 |
19 |
0:05:45 |
| 1:52:54 |
20 |
0:05:25 |
| 1:58:09 |
21 |
0:05:15 |
| 2:03:39 |
22 |
0:05:30 |
| 2:09:05 |
23 |
0:05:26 |
| 2:14:31 |
24 |
0:05:26 |
| 2:20:06 |
25 |
0:05:35 |
| 2:25:37 |
26 |
0:05:31 |
| 2:26:46 |
26.24 |
0:01:09 |
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| Nike Lunar HM Miles: 26.20 |
| | Comments(18) |
| | 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 |
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| | Add Comment |
| | 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 |
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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 | 6.33 | 6.33 |
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| | Comments(3) |
| | 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 |
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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 | 8.30 | 8.30 |
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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 |
| Road up Emigration Canyon to Little Dell and back. My hands got really cold. Just a sign of things to come. | |
| | Add Comment |
| | 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 |
| ~ 3 hours at 18 mph. Road out Wasatch to the top of Sun Crest. That hill is quite steep and coming down at 45 mph with crosswinds was scary. It's funny that I think 90 miles on the bike this weekend is a lot. That used to be an easy days work years ago. | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.53 | 0.00 | 0.00 | 0.00 | 1.50 | 6.03 |
| Ran for the first time since St. George. Fantastic. | | Add Comment |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| averaged about 6 mins per mile on treadmill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Finally decided to run outside. I am really a wuss when it comes to running in cold weather but I always like it once I get going. I think I spent too much time in California. 6:28 average per mile through Sugar House.
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| Nike Lunar HM Miles: 10.00 |
| | Comments(2) |
| | 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 |
| Amazing weather. |
| Nike Lunar HM Miles: 9.00 |
| | Add Comment |
| | 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 |
| Road up Millcreek Canyon. The leaves were unbelievable and the weather was perfect. About 2.5 hrs.. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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| | Add Comment |
| | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Working is killing me and I have been too lazy to wake up early to get in a long run. At least I got in some quality miles today. In the next 10 hours I have to figure out exactly how many people will buy 25 featured products for xmas and decide how to price them. Easier said than done....
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| Nike Lunar HM Miles: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 1.50 | 6.50 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.63 | 1.50 | 0.00 | 0.00 | 0.00 | 5.13 |
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| Rowing Machine Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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| Bike Miles: 16.00 | Elliptical Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.26 | 0.00 | 0.00 | 0.00 | 0.00 | 13.26 |
| Nice fall morning for a run. 6:40 pace.
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| Saucony ProGrid Omni 7 Miles: 13.26 |
| | Add Comment |
| | 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 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.65 | 0.00 | 0.00 | 0.00 | 5.35 | 7.00 |
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| Saucony ProGrid Omni 7 Miles: 7.00 | Elliptical Miles: 5.35 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Today was the first day since SGM that I have felt motivated to put in a good workout. Of course because I am a wimp the cold kept me inside but I did get in 6 good miles on the treadmill and I lost at least 3 lbs in sweat. Before the week is done I WILL run outside in the morning. 2 mile warmup, 6 at 10 mph
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| Saucony ProGrid Omni 7 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.33 | 0.00 | 0.00 | 0.00 | 4.00 | 6.33 |
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| Saucony ProGrid Omni 7 Miles: 6.33 | Elliptical Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.07 | 0.00 | 0.00 | 0.00 | 0.00 | 5.07 |
| I think I am going to run at a 7:30 pace more often. It's rather enjoyable. |
| Saucony ProGrid Omni 7 Miles: 5.07 | Elliptical Miles: 1.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 2.00 | 0.50 | 0.00 | 0.00 | 11.00 |
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Co uldn't be better weather.
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| Saucony ProGrid Omni 7 Miles: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 70.03 | 50.30 | 0.50 | 0.00 | 34.98 | 155.81 |
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| Nike Lunar HM Miles: 56.36 | Bike Miles: 211.26 | Elliptical Miles: 32.98 | Stairmaster Miles: 1.50 | Rowing Machine Miles: 1.00 | Saucony ProGrid Omni 7 Miles: 50.16 |
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