| 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 | | 55.01 | 44.78 | 27.90 | 22.72 | 150.41 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 1.00 | 1.00 | 1.00 | 5.40 |
| New record treadmill progression, 9.1 to 11.9 with a 13.3 last minute | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.58 | 0.00 | 0.00 | 17.58 |
| Surprisingly cold and surprisingly comfortable and surprisingly easy long run. I don't feel a bit tired, and got under a 1:30 half. Negative split too. Office to Kevin's house and back I think I just got to a new level - every run was a record this week in some way. Now how to make the most of it?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| 4x1 Treadmill 11.7 12.1 12.4 12.7 fartlek last | | 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, end at 14.0 11% | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 1.00 | 0.00 | 7.30 |
| Fun run around the empty irrigation reservoir, smoking last half mile (almost sub 5) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.20 | 0.00 | 6.20 |
| Run straight up and down the mountain by the gun range, then easy afternoon run home from work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.50 | 0.70 | 6.20 |
| Morning was progression treadmill, kept it slow to avoid getting a cold that it trying to get me, except last minute at 14.0 Afternoon was showing Trace Lund how do to hill sprints, they work better when you are racing someone. Ow. 10X10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Feeling a bit oogy and the roads are crap, so I did a fast three to wake me up and get a nice rest in. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| % miles on TM in morning, 1.5 more running all over BYU campus | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 3.12 | 5.52 |
| Best mile intervals ever, was a interval relay race by the running store. I partnered with Chris we took second with a bunch of 5:17 and 5:30 miles. I had 5:17, 5:30, 5:32. Then lots of warmdown. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| 7X10 hill sprints on treadmill, still a little sore from last Friday's hills so had to stop | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.70 | 2.70 | 0.00 | 5.40 |
| MTC to past the Squaw Peak trail cutoff and back | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 1.40 | 5.40 |
| TM Progression run 9.1 to 11.9, then 13.3 for minute 30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 2.00 | 0.00 | 15.00 |
| I meant for this to be a moderately easy 15, but in the dark and the cold and the wind it's a little hard to pay attention to the watch so when I noticed that mile 5 went off at 6:13 I figured I would push it. 6:36 average, lots of 6 teens, one 7:30 into the 20 MPH canyon wind (-10 or so wind chill, good grief when is January going to end) Went through Spanish, Hi Brandon..
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
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TM 4 mile interval, 11.7/12.1/12.4/12.7 but couldn't hold it so dropped to 10.0 at .55 and then up to 14.0 for the last .23 I'll get this new level yet, just need a slightly better attitude.
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| | 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 on TM, up to 14 MPH at 11% Street is way better, spring please come
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 4.50 | 0.00 | 6.75 |
| Almost broke 5k and tempo records in this one, missed it by 2 seconds per mile. Great first tempo run for the year!About 2 degrees too cold to do it as well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.50 | 2.00 | 2.00 | 6.50 |
| Nice Yeti practice run, came in under 30 mins for the 5K in jeans and taking it easy. Then practiced for the leopards run by slamming the last 800 in 2:30.
Yeti is 3/9 for all those who want to run up a mountain in Woodland Hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
| Hey, he says, I have an idea - let's run 10 hard this morning so we avoid the snow tomorrow! Oh my heck it's cold. I really need to wear thicker gloves when it's under 25. And stop listening to the voices in my head so much.I only got 6:26, too many speed workouts in one week. Probably a good time for a rest break.
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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 |
| Easy 5 to qualify the boy for the Yeti, and what do you know, he made it up the hill! And he still wants to run the actual race. He was slow, but he'll still beat some people.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| I was going to make this a rest week because I did 5 speed workouts last week and I haven't had a week off since November, but I felt too good so I ran 3.5 home from work super slow. Not even enough to break a sweat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| Nice rest over the last 4 days, now back to it with a new record on the treadmill intervals! 11.7 - 12.1 - 12.4/5 - 12.8/13.0 for last minute
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 2.00 | 1.00 | 6.50 |
| Last shot at getting the Yeti faster, I cut 9 seconds per mile off and felt easier at the end. I even got a 2:25 last half mile to practice for the downhill 5K, could have kept that up for 2 miles easy. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.01 | 44.78 | 27.90 | 22.72 | 150.41 |
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