| Location: Mapleton,UT,USA Member Since: Aug 22, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:08:17 Drop 13 Half 2015
2:41:14 St George Marathon 2012
17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count) Short-Term Running Goals: 2013 Races
2014 Races
2015 Races!
1/3 Snowman Half - 1:23:14 1st
Total Domination
3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)
Masters Domination
3/21 Running of the Leopards - 16:48 13th
AG Domination
4/11 Timp Shadow - 21:28 5th (1k PR)
Masters Domination
4/18 Salt Lake Half Marathon - 1:20:56 18th
AG Domination
5/2 Provo City Half Marathon - 1:16:12 4th
Masters Domination
5/9 - Dino Half - 1:15:20 1st (CR)
Course Domination
5/30 Timp Trail Half - 1:50 1st
Total Domination
6/6 Art City 5K - 17:20 13th
AG Domination
6/13 Drop 13 - 1:08:17 (PR) (CR)
Course Domination Long-Term Running Goals: 17:00 5k
1:08 downhill half [done]
34:30 10k
Never get old Personal: Married, three kids, have a problem with going out too fast in races but it's too fun to quit Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.37 | 41.75 | 43.30 | 24.00 | 161.42 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| Hike to the Y plus hill sprints | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Fartlektreadmill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 2.00 | 0.00 | 4.00 |
| Snowshoe to Woodland Hills overlook | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy before race | | Add Comment |
| | Race: |
New Years Half (13.1 Miles) 01:25:25, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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I can't believe I let people talk me into doing this stuff. It was cold, colder than it has been in years. 1 below to start, 4 to finish. I have been getting ready all week though so I was curious to see if I would die or not. Mile 1 - screw going fast, I just want to finish. Face hurting, everything else pretty good. Trying not to breathe too fast but the first 2.7 miles are uphill 500 feet. Got a 7 minute anyway. Mile 2 - teeth hurting, throat a little cold. Really glad my wife knitted a nose flap onto my Where the Wild Things Are hat. End of nose flap starting to get hoarfrost. More steepness, 7:30 mile. I am in front and starting to go away. As long as I concentrate on blushing or radiating heat through my cheeks, I can still feel my face. Mile 3 - Get to the top and going down. Feet feel good, hands feel good, face coming back. Teeth are fine. I am going to go for it. I bag the aid station and keep going. Mile 4-8 - better and better, down in the low 6's, feeling warm, just have to keep remembering to force blood to my face. Mile 9 - Aaaa! Acid fog! Cough sputter stumble. Gag this stuff is foul. Entire face mask is now covered in delicate frost 1/8 in thick. Mile 10-11 - I am getting blinder and blinder, can't even read road signs any more. Still warm, face a little numb. Mile 12 - Wooo. Temple hill and I am a little tired running with all this gear. Oh well, I am so far out in front a little walk up this hill won't hurt and maybe I can start to see again. Crap! Where did Tony come from?!? He did it again! Arrghh ow ow ow come on get back on track.. Downhill, catching back up, now around the corner to the home stretch, dangit he got me. Oh well, I still got a crock pot :)
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 2.50 | 4.70 |
| Intervals, still tired from Saturday | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| 10x10 hill sprints on treadmill, end at 14 MPH 10.5% | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 1.00 | 0.70 | 5.20 |
| Treadmill negative ramp, 13.3 last minute | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 2.50 | 0.70 | 5.20 |
| Rock canyon with some hill sprints | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 1.00 | 1.00 | 0.25 | 5.00 |
| Treadmill fartlek with a 14 MPH kicker | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.00 | 6.00 | 0.00 | 14.30 |
| Parents house to Orem fitness center, 48 laps around the %$#@$ track, back to parents house for breakfast. I'll never do that again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.25 | 0.00 | 3.75 | 4.70 |
| 4X1 Intervals on treadmill, 11.7 12.0 12.3 12.7 but had to slow down to 10.5 halfway through the last one so I sped up to 14.0 for the last quarter | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| 10x10 treadmill hill sprints, up to 14.0 at 10% | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 1.00 | 1.00 | 1.00 | 5.20 |
| 30 min treadmill progression run from 8.9 to 11.7 with a 13.3 final minute, ended at HR 164
I think I need to bump the whole thing .1 again
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Easy run up and down Slate canyon, getting ready for St George Half | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
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3 easy miles but the last .15 of each mile is 14 MPH for mechanics, good result
1 mile on Saturday cooldown after the race
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| | Race: |
St George Half Marathon (13.1 Miles) 01:19:44, Place overall: 21, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 11.00 | 2.10 | 13.10 |
| I had to get out of here or I was going to stop running until spring. Or go postal. Thankfully Trace Lund had a hotel room and a car and I had the brains to escape, so we did. Four guys in one room of the Fairfield is a bit much but I slept fine on the thin mattress by the sink and nobody had to use the loo until 5:30 so all was good. The pub next door had surprisingly good Salmon to the nutrition was all in order as well. All we needed was a decent temperature and everything would be perfect. 23 degrees. Imagine four guys staring at a TV screen at 6AM, 3 hours to the start, just watching slides go by of temperatures in nearby towns. Shouts of glee when they go up, boos when they drop. Worse than the superbowl, and no chips. Turns out that 25 degrees felt downright toasty to all of us so no worries there. Heck by the end of the race I was in shirtsleeves lying on the grass and it was 42. Anyway the whole fast group showed up again, almost as if it was planned, this is starting to get freaky. I hung with the front group effortlessly for the first mile (5:21) but I started to think that since this was my first flat half I should probably run slower than my mile interval pace (5:30). Oh screw it I don't care I am going to go for it. But the first 6 miles are uphill. On mile 2 people started to pull away, but I still managed a 5:47 even with some significant uphill. Mile 3 the same (6:01), now I was 13 seconds off my all time best 5K and up 80 feet over the start to boot. I started to wonder whose body I had borrowed as this was going really well. Then Tony passed me. Usually he waits to the end but he was having a good day I suppose. I knew Steve and Walter were way up front, so I had hopes to hang on to 3rd in the division again. With miles to go until the top I just tried to hang on. But usually I run tempo miles this fast and only 4 of them so really pleased still. Next miles were 5:57, 6:05, and 6:28 on a very significant hill. Now I could start down. Hooray! Except then I came around the corner and Who put that bloody hill there?!? It just goes and goes and .. Arrgh. Up we go, and that breathing sounds female. Yikes! I've been passed by TWO girls running together! Finally at the end of mile 7 (6:23) we were at the top of the 100 foot hill and the downhill started in earnest. I tried to catch them but Kodi and Kassi were very fast and would not be seen, let alone caught, for the remainder of the race. The course map showed the last 6 miles as downhill but what really happens is about a mile of downhill with everything else perfectly flat. The next two miles were exceedingly zippy (5:59) and I managed to catch air when I grabbed the post on the switchback in mile 8 and did the 180 with my arm. Wheee! Then a long slog through the flats, which I bet just bake in the summer, and I got lost for a moment in mile 11. Then suddenly the finish line just popped up and I did the last quarter at a 5:05 pace. Trent Jensen passed me at the end again. This time he didn't puke. Now I think I can deal with the weather again.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Treadmill recovery after killer Sat workout | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| 10x10 hill sprints up to 10.5% and 14 MPH | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 4.00 | 4.70 |
| Excellent mile interval workout 11.7 12.0 12.3/12.4 12.7/12.8/13.3 kick
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Didn't think I was going to get one in today but it cleared up in the afternoon and I had time for a quick run up to the Y. Bloody weather. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 2.00 | 1.00 | 1.00 | 5.30 |
| New treadmill progression record start point (9.0) up to 11.8 with a 13.3 final minute
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
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It was a bit cold for a run, but I've almost made it through the winter so why stop now. 5:45 AM, ice fog, 29 degrees, I'm going to run up the canyon. Noone else is stupid enough to try this or even drive, which is fortunate as they didn't shovel the canyon trail this winter and there is ice up and down the sides of the roads so I have to run in the middle. Only three cars in 20 minutes. I try to get 7 up the canyon but I am stopped by a foot of packed ice at mile 6.2, and it is still too dark to see footing. So I run up the other for a ways and back home for 14. At least the fog cleared at the canyon mouth! 7:05 pace, not bad for ice skating uphill
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| New treadmill interval record! I should move mile 2 up .1 next week. It was still easy. Sort of. OK not.
11.7 12.0 12.4 12.7/12.8/13.3
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| 10x10 Treadmill hill sprints, new record (11.0 at 14MPH) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Treadmill farts | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.70 | 0.00 | 5.20 |
| Run from MTC to Squaw peak trail | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 52.37 | 41.75 | 43.30 | 24.00 | 161.42 |
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