dedication, perseverance, self-discipline

March 2008

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Location:

Alpine,UT,USA

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

3K: 8:58 Pocatello, ID 2003 (indoors at Idaho State)

5K: 14:55 Salt Lake City, UT 2010 (Law Day 5k)

10K: 29:33 Salt Lake City, UT 2010 (Des News 10k)

1/2 marathon: 1:06:59 Provo, UT 2010 (Utah Valley Half)

marathon: 2:21:59 St. George, UT 2009 (St. George Marathon)

Short-Term Running Goals:

To get running higher mileage more consistently without getting injured

Sub 2:19:00 marathon

Personal:

I used to run competitively, and maybe I will do so again someday.  Right now I am primarily running to try and get in better shape, and to maintain both physical and emotional health, but also for the simple joy that comes when I run.

I am also the proud daddy of five little ones.  I love the opportunity that I have to be a daddy, and my challenge is to balance my family responsibilities with work and running.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Speedstar Lifetime Miles: 2020.05
Asics Gel Ohana Racer Lifetime Miles: 2332.20
Adidas Adizero Lifetime Miles: 1375.45
Barefoot Lifetime Miles: 183.10
Nike Free 5.0 Lifetime Miles: 2221.85
Saucony Kinvara Lifetime Miles: 795.92
Puma Faas 200 Lifetime Miles: 381.50
Puma Faas 250 Lifetime Miles: 466.10
Altra Adam Lifetime Miles: 1836.85
Baretrek Lifetime Miles: 290.15
Hoka Conquest Lifetime Miles: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.504.007.800.00288.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.101.000.000.0015.10

I kept the pace fairly easy but not too slow.  I was averaging about 7:15 per mile through 10 miles.  I then sped up to about 7:00 pace for the next two miles.  At this point I decided to put in a fast mile and I ran 1 mile in 5:40 (1:27, 1:26, 1:24, 1:23).  As you can see I slowly sped up each quarter of the mile, however I was not trying to go any faster after the first quarter it just kind of happened.  I felt good and I could have gone fast for longer, but I didn't think it would be smart so I slowed down a bit.  I finished in 1:45:59

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

I went running with my wife Kimia.  She rode the bike while I ran.  We kept the pace pretty slow and after about 3 miles we ran into Sasha who was coming home from a run.  We went with him back to his house and visited with his family for a while.  We then ran home and after getting home I went back out for a bit to end up with 8.2.  I have no clue how long it took because I had no watch with me, plus it was all broken up, so I don't really know anything other than the distance.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Due to getting lots of sleep on Sunday and taking a nap yesterday afternoon, I had trouble falling asleep last night, but at least I was resting even if I only slept 6 hours.  I ran with Sasha and Josse this morning and we kept the pace pretty slow.  We made it to the half way point in about 40 minutes and finished in 1:17:30.  Overall nothing too spectacular to report, but I felt fine physically whereas last week I was feeling pretty tired for much of the week, even when I got plenty of sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

ran with Sasha at 5:00am. We started out in 7:53 but quickly sped up to sub 7:00 pace and we finished in 1:09:07.  I felt good but I was tired from not sleeping enough the night before.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.800.0010.10

I ran with Sasha and Adam this morning. I felt less tired today because I got more sleep last night than the previous two nights. We started out about the same speed as normal and didn't go too fast over the first 4 miles with the exception of a 1300 that Sasha and I did in 4:17 in order to gain on Adam and then to catch him after taking a pit stop. At about 4 miles we sped up to about 6:50 pace and then around 7.1 miles we slowly picked up the pace to the finish. We ended in 1:09:03.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

So, the night sleep time that I got last night is actually somewhat deceptive.  I was in bed around 10pm however I had trouble sleeping so I didn't get much rest last night.  I ended waking up late when I got a phone call from Sasha wondering where I was.  So, I cut my run a mile short because of the late start but I don't think that is a big deal since I still got in 9 miles.  We ended up meeting up with a couple other people while we were out running and ran the last couple miles with them.  We finished the 9 miles in 1:05:21 after which the other 3 all left and finished their runs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

I averaged about 6:40 for the first 4.5 miles after which I met up with my brother and one of his friends who had both just ran a 1500 at a jamboree track meet for their high school, so I ran 7 miles with them as it was their cool down after the race.  We met up with a dog about 4-5 miles from my house and the dog followed us home, so we had an extra running partner that evidently wanted to kill itself as it kept running in front of cars while we were running with it.  After getting home I ran an extra 3 miles to end in about 1:38:00 for the run.  The dog was still at my house and we didn't want it to die (it is just a puppy) so we put it in the back yard and closed the gate.  We called animal control so that it could get picked up, but animal control never came and as of Sunday evening it was still in the backyard.  I flew home from Washington Sunday evening and the dog was still there, but I think my family was hoping that animal control would pick it up on Monday at some point.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

I went out averaging 7:00 pace for the first 4 miles after which I decided to throw in 2 miles hard at the 6 mile mark. So, in anticipation of this, I sped up a bit and made it to the 6 mile mark in 41:36. I then ran 2 miles in 10:48 (5:23, 5:25) which felt a little fast, but I think that if someone was with me I might have been able to hold a 5:25 pace for 5 miles. I also felt like if I had just dropped the pace down to 5:30 I could have held it significantly longer than 5 miles. Maybe I am wrong, but that is how I felt so I think that it is positive. It is the first time I have done more than 1 mile at a fast pace since the Saint George marathon (maybe) so it has been a while. I then slowed down to about a 7:45 average over the last 2 miles to finish in 1:07:55.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran with Sasha, Josse, Ted and Adam this morning.  Adam had already been running for a bit so he only ran 1 mile with us and then turned around, but I ran 6 miles with the others and then 4 more with Sasha and Josse (slightly less with Sasha due to his frequent vpb stops).  Finished in 1:18:42

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I accidentally slept in this morning, but I woke up a little after 5 so I still had the time to get out and run before I needed to be in class.  This is good, because the morning is the only time I have on Wednesday to go running.  I went out a little quicker than normal because I was a little late, but I didn't have any miles faster than about 6:30.  My first mile was about 7:50 but after that I sped up pretty quickly.  I met up with Sasha about half way through the run.  He had left without me when I didn't show up at his house and I ran about 4 miles with him averaging just under 6:40 per mile while I was with him.  I then came back to my house and ran a little extra to get to 10 miles for the day bringing my total time for the run to 1:07:45.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

I ran with Sasha this morning, and I did my first real tempo run in months (unless you count the 2 miles I ran hard on Monday or a couple of quick miles I have done here and there).  We ran our standard 5 mile tempo.  We started out a little too quickly for me, as I thought that I would be able to go faster than I could.  I think that I am just a little tired.  I should get a little more sleep than I have been and I don't think that my body has quite adjusted to the mileage yet but it is coming.  Anyhow, we ran a 5:32 first mile then 5:30.  At this point I started to not feel so good, and we slowed down to a 5:38 for the 3rd mile (which includes a turn around) followed by a 5:37 and a 5:40 to finish with a total time of 27:57.  This is not a bad time for this particular course however I should have been able to go faster.  I should probably not do any speed work next week before re-evaluating and deciding if I can start it up again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

I ran with Sasha at 6:45 this morning.  We met at my house again so it was a little longer to get out and back.  We kept it pretty slow for the first while and then slowly started speeding up.  We finished in 1:20:28.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

I didn't want to be out for too long today so I decided to keep the pace a little quicker than normal.  I started out in 6:57 for the first mile and then sped up from there.  I made it through 4.5 in 29:35 then I made it through 9.1 in 1:00:02.  I went through 13.6 in 1:28:57 and finished in 1:38:31 for an average pace of 6:31.  I felt kind of sluggish at the beginning and I actually slowed down on purpose about 5 miles in but then at about mile 9 I started speeding up without realizing it and I felt good towards the end.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I didn't get enough sleep last night so I should have gone slower today, but I was in a time crunch so I went a little faster than I should have.  My first mile was a 6:43 and I think that it might have been my slowest mile of the run.  I made it through the half way mark in 32:45 which was a little faster than I was planning on even with the time crunch.  I decided to slow down the second half just a little bit, but that didn't happen and I finished the run in 1:04:38

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

I ran with Sasha, Josse and Hyrum this morning.  We dropped Hyrum off after 2 miles and then we decided to do the normal 10 mile run that we do and we ran that finishing in 1:32:54 with everything combined.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I ran with Sasha at 5am this morning and we kept the pace fairly easy but not too easy.  I could tell that Sasha wanted to go faster than we were going because he kept pushing just a little in front of me.  I didn't feel like going faster than about 6:50 pace so for the most part I held back until the end when Sasha asked if I wanted to break 1:10:00 for the run.  I said sure, so we sped up and ended up running a 1:22 last quarter to finish in 1:09:49

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran to Sasha's house this morning.  I was going to run with him and Hyrum, but Hyrum didn't show up so it was just the two of us.  we ran out to the 4 mile mark and then back to my house which gave us 8.5 plus running to Sasha's house gave me another 1.5 for a total of 10.  I felt more awake this morning and I was able to start out a little faster than I have been lately during the morning.  There was also some nasty wind while Sasha and I were heading out.  It reminded me why I hate windy races so much.  Finished in 1:14:54

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

I worked late last night so I didn't get up this morning to run early and I slept in. Luckily I had time in the afternoon before I went to work to go running.  I started out with a 7:14 mile.  After that I subconsciously started speeding up and nearing on the 2 mile mark I realized it and I thought to myself that I was going a little fast.  At the same time I didn't even realize I had sped up until I was only about 400m from the 2 mile mark.  So I just maintained my speed until the 2 mile mark and when I went through that mile in 6:33 I thought that it might be better to slow down.  So I slowed down to about 6:55 per mile average for the next while.  I then warmed into a 6:45-6:50 average approximately for the last few miles.  I finished in 1:16:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.102.000.000.0017.10

I ran with Sasha, Tyler, Josse, Cody, and Steve this morning.  It was the biggest group I have run with in quite a while.  We were pacing Josse through the uneventful half and we started out at close to 7:00 pace.  We were pretty much right on 7:00 pace through 6.6 (maybe a little slower) and then we slowly started to slow down until we hit about 7:50 pace around mile 10 or 11.  We then sped up a little to about 7:30 pace for mile 12 and we hit the last mile in 7:03 to pace Josse through a 1:34:50 for the half marathon (Sasha had a 1:34:51 by his watch but I like the even number better and that is what my watch had).  I then went out for 4 more miles after we finished.  I ran the first 2 miles with Sasha, Steve, and Cody running a 5:46 and a 5:40.  I then slowed down a bit and cruised back to Sasha's house alone for the last 2 miles running them in 12:54.  Total time for 17.1 miles 1:59:10.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

I took it fairly easy today.  I virtually ran without a watch because I didn't look at it until mile 4.5 and not again until 6.6 and then finally at 10.1 and the end.  I sped up a good deal from a bit past mile 5 until mile 6.6 because I only intended to run 10 miles but then I accidentally past up my mark and I wanted to run a set distance that I already knew so I ran extra.  I finished in 1:18:05.  I also rode my bike up into north orem today.  It took about 25-30 min and it was mostly uphill the entire way.  Maybe I should post how much I ride my bike on a more regular basis.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

I ran this morning with Sasha, Josse, and Brad at 5:30 and we just did our normal 10.1 like always.  We kept the pace fairly slow.  I don't think that we had any miles faster than about 7:30 but I am not sure because I wasn't checking the time.  We finished in 1:18:03 for 10.1

In the evening Kimia wanted to go biking so I ran while she rode my bike.  Again, I kept the pace nice and slow and we went for 4 miles in 30:31.  After we finished Kimia said that she wanted to ride a little longer because she didn't feel like she got a real workout so as I write this she is still outside riding the bike for a little longer.  Maybe one day she will be able to run with me, even if it is slow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I have to say that this is the most worn out I have felt in a long time.  I actually made it to bed a little after 9pm last night but I didn't fall asleep until a little after 10.  Add on top of that, the fact that I ran twice yesterday for the first time in a long time, and in essence I worked out twice on Monday when I rode my bike up into north orem and also ran 11 miles.  So, all added together I feel completely worn out.  I hope that I can sleep better tonight because I feel dead right now.  Anyhow, I ran with Sasha at 5am this morning.  We did our normal out and back along the Provo river trail.  We started off a little faster this morning than usual going through the first mile in 7:3?. After that we settled into a pace around 7:00 until the end when we sped up a little over the last couple miles.  We finished in 1:10:10

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I woke up last night at about 12:30 with some nasty gas and abdominal pain.  I ended up spending pretty much every waking moment from that point until about 3:30 the next afternoon in the bathroom sitting on the toilet.  As you can also see based on the sleep time listed above, I also slept quite a bit.  I might have actually slept more but I am not sure.  Anyhow, once I was finally done on the toilet I felt good pretty quick, however at this point my wife had already said that I was not allowed to go running toady because I was sick.  Otherwise I would have gone running but one day off is not going to kill me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.101.000.000.0011.10

I ran today while my wife Kimia rode the bike.  We started off a little quicker than I normally do I think in part because she was on the bike running a 6:59 first mile.  After that she slowly started to speed up without even realizing it, so I just decided to go her pace with her and see how fast it took us.  We then ran the second mile in 6:41 followed by a 6:14 and a 5:47.  At this point I decided to slow down and I let her know that it was time to slow down a bit.  She slowed down but seemed somewhat antsy for the next couple of miles almost like she liked going faster but couldn't because she was with me.  We kept a decent pace until 9.1 miles when I decided that I wanted to speed up a bit.  We then ran a 6:20 up to 10.1 and then slowed down to a 7:10 for the last mile because Kimia started to not feel so good.  Finished in 1:14:25

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

I ran with Sasha and Tyler this morning.  The other two had done a fast tempo run the day before so they were both tired from it and didn't want to go very fast.  So, we started off slow and through 4 miles we were at 31:40.  We sped up a little after that but not too much.  At about 10.5 a guy named Matt caught up to us and we started running with him.  We dropped off Tyler at 15.1 after which I did one more mile with Sasha and Matt and then came home.  Total time 2:08:29.  I was getting antsy and wanted to go faster for a while, but I guess it is good not to throw in too many fast miles especially since I was sick earlier in the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

I thought that my stomach issues were done with after last thursday, but I guess that they still need a little more time to be resolved.  I forgot to take a watch today, so I don't know how long I was running for, but I ended up soiling mother earth twice on my run today, which is very out of the ordinary for me.  I stopped first a little past 2.25 and then a little past 5 miles.  The second stop was particularly bad as nothing solid made its way out of me.  I also had continued stomach discomfort throughout the run.  On the plus side I kept my 13 year streak of not throwing up intact even though I didn't feel too great.  This is a gross post, but I guess it is not any worse than dinner conversations my family had when I was in High School.  So, I am glad I got it over with and still got my mileage in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.504.007.800.00288.30
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