| Location: Salt Lake City,UT,USA Member Since: Jun 23, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: Marathon
St. Louis Marathon (2008) - 3:46:23
St. George Marathon (2009) - 3:30:16
St. George Marathon (2011) - 3:23:52
DesNews Marathon (2012) - 3:29:03
St. George Marathon (2012) - 3:03:43
St. George Marathon (2013) - 2:54:52
St. George Marathon (2014) - 2:51:48
Boston Marathon (2015) - 3:15:43
St. George Marathon (2016) - 2:57:36
Half Marathon
Utah Valley Half (2012) - 1:28:45
St. George Half (2013) - 1:25:45
Hurricane Half (2013) - 1:28:56
Timpanogos Half (2013) - 1:23:22
Utah Valley Half (2014) - 1:23:07
DesNews Half (2014) - 1:23:28 Short-Term Running Goals: 2:45 marathon 1:20 half marathon Personal: Married, 3 boys. Work as an anesthesiologist. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 162.00 | 43.00 | 0.00 | 0.00 | 0.00 | 205.00 |
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| Nike Air Pegasus 31 Miles: 121.00 | Nordic Track Miles: 172.00 | Nike Flyknit Lunar2 Gray/Volt Miles: 60.00 | Nike Flyknit Lunar2 Red Miles: 24.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifting
1 mile warm up
2 half mile @ 6:00 pace with half mile @ 7:30 after
2 half mile @ 5:45 pace with half mile @ 7:30 after
1 mile @ 5:45
3 miles @ 7:30
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| Nike Air Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:00 pace
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| Nike Air Pegasus 31 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles total @ 6:56 average. Did a 6 mile tempo in the middle (2 miles @ 6:30, 2 miles @ 6:15, 2 miles @ 6:00).
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| Nike Air Pegasus 31 Miles: 15.00 | Nordic Track Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:00
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| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 miles
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| Nike Flyknit Lunar2 Red Miles: 6.00 | Nordic Track Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 3.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm up 5 half mile repeats @ 5:45 pace with half mile between @ 7:30 1 mile @ 5:45 1 mile cool down |
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 8:00 |
| Nike Flyknit Lunar2 Gray/Volt Miles: 7.00 | Nordic Track Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lifting and 8 miles on TM @ 7:45 |
| Nike Air Pegasus 31 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on TM |
| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Essentially the same workout as last week. 15 miles total at about 6:55 pace. Warmed up 3 miles and then did 6 mile progressive run (2 @ 6:30, 2 @ 6:15, 2 @ 6:00). The did last 6 miles about 7:10 pace
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| Nike Air Pegasus 31 Miles: 15.00 | Nordic Track Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lifting and 6 easy miles
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| Nike Flyknit Lunar2 Gray/Volt Miles: 6.00 | Nordic Track Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1 mile warm-up
8 half mile repeats @ 5:45 pace with half mile between @ 7:30
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| Nike Flyknit Lunar2 Gray/Volt Miles: 9.00 | Nordic Track Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy on TM |
| Nike Air Pegasus 31 Miles: 6.00 | Nordic Track Miles: 6.00 |
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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 |
| Lifting and 8 miles |
| Nike Air Pegasus 31 Miles: 8.00 | Nordic Track Miles: 7.00 |
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| | 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 |
| 5 easy |
| Nike Air Pegasus 31 Miles: 5.00 | Nordic Track Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 7.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles on TM @ 6:55 average pace while watching the Utah - Duke basketball game.
Did a pyramid run
2 miles @ 8:00
2 miles @ 7:30
2 miles @ 7:00
2 miles @ 6:30
2 miles @ 6:00
3 miles @ 6:30
2 miles @ 7:00
1 mile @ 7:30
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| Nike Air Pegasus 31 Miles: 16.00 | Nordic Track Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Lifting and 10 miles with average of 7:00 pace. Did 1 faster mile @ 6:00
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| Nike Flyknit Lunar2 Gray/Volt Miles: 10.00 | Nordic Track Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy on TM |
| Nike Air Pegasus 31 Miles: 7.00 | Nordic Track Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 4.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1 mile warm up @ 8:00
7 half mile repeats @ 5:45 with half mile in between @ 7:30
1 mile @ 5:45
1 mile cool down @ 8:00
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| Nike Flyknit Lunar2 Red Miles: 10.00 | Nordic Track Miles: 10.00 |
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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 |
| Lifting and 8 way TM miles
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| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 6.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Progressive long run on TM. Did 17 miles total @ 7:03 pace. Started at 8:00 pace and sped up 15 seconds every mile until I was at 6:00 pace and then came back down.
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| Nike Air Pegasus 31 Miles: 17.00 | Nordic Track Miles: 17.00 |
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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 |
| 8 easy on the TM
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| Nike Flyknit Lunar2 Gray/Volt Miles: 8.00 | Nordic Track Miles: 8.00 |
| | 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 |
| Lifting | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 TM miles |
| Nike Flyknit Lunar2 Red Miles: 8.00 | Nordic Track Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 162.00 | 43.00 | 0.00 | 0.00 | 0.00 | 205.00 |
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| Nike Air Pegasus 31 Miles: 121.00 | Nordic Track Miles: 172.00 | Nike Flyknit Lunar2 Gray/Volt Miles: 60.00 | Nike Flyknit Lunar2 Red Miles: 24.00 |
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