| Location: Sandy,UT,USA Member Since: Oct 05, 2009 Gender: Male Goal Type: Local Elite Running Accomplishments: PRs (all aided)
- Marathon - Pocatello 2012 - 2:26:10 (1st overall); St. George 2012 - 2:24:08 (7th overall)
- Half Marathon - Timpanogos 2012 - 1:08:51 (2nd overall); Hobble Creek 2012 - 1:08:27 (3rd overall)
- 10K - Deseret News 2005 - 32:39
Other
- Ran track and cross country in high school
- Did not run in college
- Veteran of 14 marathons and numerous half marathons
- Ran the 2010 New York City Marathon as a charity runner with Team For Kids. Finished 2:33:51 (83rd overall). The entire experience from the fundraising to the race itself was absolutely incredible!
2014 TENTATIVE RACING SCHEDULE:
TBD Short-Term Running Goals: Run 6-days a week and maintain a decent base level of fitness. Upwards of 50-60 per week would be great. Adjust to my new work position, use time wisely, and keep negative stress at bay. Hopefully make a good run at Ogden this spring.
Balance family, work, running, and the other important things in my life. Long-Term Running Goals: Enjoy running and continue doing it consistently. Stay healthy and avoid injury as much as possible. Have fun!
Continue chasing PRs while I still can, particularly in the marathon and half marathon. Explore new races, improve training, build friendships, and learn from the wisdom and experience of the numerous great runners here in Utah. Run well into my old age.
Personal: I live in Sandy, UT with my wife (Lindsay) and 2 kids. I love running the roads through my neighborhood and near Little Cottonwood Canyon. I also do a fair amount of treadmill running at the Life Centre Athletic Club. Aside from running, I love road and moutain cycling.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 250.75 | 0.00 | 0.00 | 0.00 | 250.75 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 64.65 | Saucony Ride 7 (Oct '13) Miles: 73.70 | Adidas Energy Boost (Jun '13) Miles: 92.30 | Nike Free 3.0 V4 (Jan '13) Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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| Saucony Ride 7 (Oct '13) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Adidas Energy Boost (Jun '13) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
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| Adidas Energy Boost (Jun '13) Miles: 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
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| Saucony Ride 7 (Oct '13) Miles: 16.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
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| Adidas Energy Boost (Jun '13) Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| A.M. - Standard 9-mile out and back
P.M. - ~15 mile ride up Emigration. A work buddy and I were itching to get out on our bikes. He had never ridden Emigration before, so we ditched work a little early and drove to the parking lot at the bottom of the canyon. Had a nice lolly-gag ride to the top of Little Mountain and back. A litte over and hour. Was getting cold on the way down. Fun to get out on the road bike. First time since Lotoja for me. Took the Lotoja race tag off my bike last night.
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| Brooks PureFlow (Blue - Jun '12) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Adidas Energy Boost (Jun '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Adidas Energy Boost (Jun '13) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Yes, I'm alive....I'm finally taking some time today to get caught up on about 4 weeks of my blog. When I say get caught up I mean putting my miles in, that's it. No commentary. I'm a terrible blogger, I know. Nothing exciting to report. I'm running every day (sans Sunday) and that's about all I can say. Really no workouts to speak of. Just in hibernation-winter mode already. Pretty out of my gym/treadmill routine too. Just lots of late nights, late mornings, and leaving just enough time to squeeze in an easy morning run. Body is healthy, no problems. Just not very focused on running right now.
A.M. - Abbreviated Saturday run.
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| Saucony Ride 7 (Oct '13) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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| Adidas Energy Boost (Jun '13) Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
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| Adidas Energy Boost (Jun '13) Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 0.00 | 9.90 |
| A.M. - 60 minutes on the treadmill:
5 minutes @ 9.0 mph, flat
5 mins @ 9.5, flat
10 mins @ 10.0, flat
20 mins @ 10.0, progressive incline: 5 mins each @ 0.5, 1.0, 1.5, and 2.0
15 mins @ 10.0, flat
5 mins @ 10.5
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| Nike Free 3.0 V4 (Jan '13) Miles: 9.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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| Adidas Energy Boost (Jun '13) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| A.M. - Somewhat long run. Got a late start, but felt good. Nice and slow like all my runs lately.
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| Saucony Ride 7 (Oct '13) Miles: 16.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| A.M. - 6.25 out-and-back along the standard course.
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| Adidas Energy Boost (Jun '13) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Same as yesterday.
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| Brooks PureFlow (Blue - Jun '12) Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - 60 minutes on the treadmill at the Life Centre, all flat:
5 minutes @ 9.5 mph
35 mins @ 10.0
10 mins @ 10.5
10 mins @ 11.0
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| Nike Free 3.0 V4 (Jan '13) Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| A.M. - Longer than usual run to take advantage of the extra time for Turkey Day.
Happy Thanksgiving everyone!
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| Adidas Energy Boost (Jun '13) Miles: 16.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 9-mile route.
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| Brooks PureFlow (Blue - Jun '12) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| A.M. - 15-mile route. First week in a while for me with 60+ miles, thanks in large part to the longer than normal Thursday run because of the holiday.
I haven't raced in a while and don't have anything on the schedule in the immediate horizon, but it would probably do me some good to shoot for a mini-goal. I was doing some math and realized that after today's run I've got 26 running days left in the year (6 days per week). To hit my mileage total from last year (2965.88), I'd need 286 miles in December or an average of 11 miles a day, or 66 miles per week, which is higher than I've been doing the last few months. To hit 3,000 miles on the year, I'd need 320 miles or an average of 12.3 miles per day, or just under 74 miles a week.
For the Jake Krong's and various superstars of the blog, I realize neither target is much to write home about. But trying to honestly assess my schedule, current commitment to running, and other aspects of my life, either target would constitute a stretch above what I'm currently doing. The 3,000 would be a significant stretch. The 2,966 is more realistic/attainable, yet still challenging. So I'm going to put it out there: December base goal is 286 and stretch goal is 320.
I want to make it clear to myself that if/when even a minor inkling of an injury rears its ugly head, I will back off and foresake the mileage targets without hesitation.
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| Saucony Ride 7 (Oct '13) Miles: 15.10 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 250.75 | 0.00 | 0.00 | 0.00 | 250.75 |
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| Brooks PureFlow (Blue - Jun '12) Miles: 64.65 | Saucony Ride 7 (Oct '13) Miles: 73.70 | Adidas Energy Boost (Jun '13) Miles: 92.30 | Nike Free 3.0 V4 (Jan '13) Miles: 20.10 |
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