| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 111.82 | 16.10 | 13.60 | 15.49 | 157.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Standard workout day, 6 AM. Gym nice and empty.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.50 | 2.50 | 0.00 | 5.00 |
| Run up and back Rock Canyon, first of the season. Getting warm up there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.30 | 4.00 |
| Nice 14 mph kicker before the squats
Now I am sticking all my 2013 races in here so I can keep them, it was a really fun year
2013 races!
1/5 Snowman half - 1:25 2nd overall
1/17 St George Half - 1:19:44 21st
3/9 Yeti 5K/Snowshoe - 1:11:09 2nd
3/23 Running of the Leopards 5K - 16:32 7th
-- Now entering 45-49 age bracket --
Commence Operation Domination
5/4 Provo Half - 1:15:19 6th
Masters Domination
5/18 Timp Trail Half - 1:47:08 4th
Masters Domination
6/1 Art City 5K - 17:37 8th
AG Domination
6/15 American Fork Half - 1:13:17 7th
AG Domination
6/21-2 Ragnar - 22:37:00 6th
Submasters Domination
Portapotty Domination (7)
6/29 Big Springs 8K - 36:28 6th
Masters Domination
Nephew Domination
7/4 Freedom Run 5K - 17:59 18th
Masters Domination
7/13 Hobbler Half - 1:16:17 5th
Masters Domination
7/24 Mapleton 5K - 17:07 3rd
Masters Domination
7/27 Timp Half - 1:16:07 3rd
AG Domination
8/3 Grizzly 8K - 37:07 8th
Masters Domination
8/17 Hobble Creek Half - 1:14:22 12th
Masters Domination
9/7 Nebo Half - 1:09:07 (PR) 1st
Total Domination
10/5 St George Marathon - 2:42:17 40th
Got Dominated Horribly
10/19 Trail 51 15K - 1:03:31 4th
Masters Domination
**** Now commencing Operation Steve Austin ****
Double ankle strength and increase top speed by 2 MPH before 14 Feb
11/28 Earn Turkey 4 mile - 23:02 17th
AG Domination
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| | Race: |
Snowman Half (13.1 Miles) 01:25:30, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.10 | 4.00 | 0.00 | 13.10 |
| The nicest day in a month, and it turns out to be race day. Got to love it! Nobody fast showed up so Toni was not going to be able to chase me down again, but it was 28 degrees instead of -2 so I would still be able to see at the end of the race. We started of briskly, uphill and into the wind for 2 miles. A 430 foot gain but I still got a 6:43 and a 7:39 (steeper). Not too hard but definitely into the yellow. I topped out well ahead of everyone and started cruising down into Apline at around an easy 6 flat plus. With the exception of the little hill on North County drive (6:55) all the rest of the miles were 6:08 to 6:22 or so. The lights turned green as I got to them, the air was brisk and happy, and the sun was shining. Even the temple hill didn't look particulary difficult, and that mile was 7:07. I hoofed it in at a sub 6 to win by 8 minutes. I guess that makes me the Utah champ so far for the year, ha ha :)
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| A positively brutal calf and quad workout, lots of core too. The two mile warmdown was more of a stumble, trying to stay on the treadmill at 9.1...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Too sore to run, rode my bike to work and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Amazingly sore, did TM miles anyway
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM, Stepper, and Bike in the gym, still really sore
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Warm up and down on the TM from the squat workout of doom
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.12 | 3.00 | 1.00 | 0.00 | 16.12 |
| Out and back on the Murdock trail, 7 flats mostly except miles 10 and 11 at 6:40 and miles 13 and 14 at 6:19 and 6:11. Nice and hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 4.00 |
| Last strength training session! We'll give it the week to set and then run a 5K race on Saturday. Burst of 14 MPH on the TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.40 | 4.40 |
| Did a weak interval so as not to disturb the results of the 5K test on Sat - 1 at 11.8, 1at 12.1, .7 at 12.5, .5 at 12.8, .2 at 14.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 1.25 | 0.00 | 6.00 |
| Itty bitty tempo run to get the training started, time to crank miles over 40 now
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Bike to and from work, really
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.33 | 2.83 |
| 5x10 second hill sprints at 14 MPH and 9%, easy run beside
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| | Race: |
Frigid 5k (3.11 Miles) 00:18:33, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.11 | 7.11 |
| This was a time trial to determine effectiveness of 33 strength workout sessions since October. I was not pleased with the outcome, but there were certainly no muscle faults! Mainly an oxygen delivery fault, which is being addressed with the next 12 seesions of Frappier Distance Protocol. Mile 1 was 5:32, felt easy. I caught up to the truck that was putting out the cones, had a 5 second delay while they showed me where to turn and I had to go easy on the ice. Mile 2 was 6:09 as a result. Then I had to stop and tie my shoe, wait a minute, maybe this race wasn't so bad after all. Especially since it was 11 degrees and I was wearing a bunch of winter gear. No matter, the 6 weeks of distance protocol ends just in time for the Yeti so I should get a good read at that point.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 0.00 | 0.75 | 1.00 | 4.50 |
| 2 miles in the gym on the TM before the upper body workout, then later this morning I went to my first distance protocol session at the hospital. Some of those intervals got as long as 2 minutes, and two of them were run at 20% incline and 8 MPH! Nasty stuff, definitely going to do something :) The 2 minutes were 11 MPH at 3%.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice six on the road in the afternoon. What smog? Pansies. Cough hack hack
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another easy 6 in the neighborhood, starting to step it up for Boston
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.80 | 3.80 |
| First hospital speed session, kind of wimpy, so they are going to use the level 2 protocol.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 4.00 |
| Nice easy 10.3 on the TM with a 14 quarter at the end, standard upper body
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 3.00 | 0.00 | 14.70 |
| 7 up and back in Hobble Creek Canyon at 7 flat avg, with three on the way back at threshold (6:09 today, easy T) Then a quick run from Abravanel Hall to Energy Solutions Arena and back to grab the last Brian Regan tickets
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 1.45 | 4.55 |
| 2 on the TM in the early morning, then another distance protocol session. Nasty stuff in there, like 40 seconds at 13.5 MPH on a 10% grade. We'll see if it does anything.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| Volume equivalent, really 43 minutes of straight up and straight down the mountain as fast as you can go.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run around Mapleton and the old parents house
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 2.50 | 5.30 |
| Brutal hill interval day at the hospital, 1:30-2:00 of 7.5MPH at 14% down to 11.0MPH at 5.5%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.50 | 1.10 | 1.10 | 5.20 |
| Progression run on the treadmill, was much harder than usual (had to drop back to jogging pace 4 times, ended at 13.2 for one minute), I guess I shouldn't try two consecutive speed workouts. Oh well, I can do a nice easy run tomorrow. Of 16 miles :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 111.82 | 16.10 | 13.60 | 15.49 | 157.01 |
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