| 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 | | 125.70 | 10.80 | 10.60 | 17.90 | 165.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Worked a little hill in there at the end
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 4.00 | 7.80 |
| Intervals at the gym (11.8,12.2,12.5,12.8 for .73 then active recovery then 14 for .27) then 2.8 slow miles with the whiners in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| No winter clothes! But yes pants.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Rest day before fun speed workout tomorrow, 7.4 on the bike and 1 slow with Lydia
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.30 | 0.00 | 5.30 |
| Tried a progressive on the Bellagio treadmills, how apropos :)
From the start it was super easy and it never got hard. By minute 26 I bumped it up a notch but it still didn't have any difficulty. The TM only went to 12.4 so I couldn't really pound it at minute 30. 9.1 tp 12.0, then 12.4
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran from TOSH to JRT, then out and back 4.25 each. Felt like I was hitting the wall for most of this, worst long run of the winter. Oh well, better times coming. 7:07 AP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.80 | 0.00 | 6.00 |
| EZ gym run but pushed it on the hills. Nice morning!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 2.00 | 5.00 |
| Super bad attitude on the TM this morning, bailed after a mile. So I ran a canyon at lunch! It was the Springville water tower one.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.70 | 0.00 | 0.00 | 5.80 |
| 5.1 less than easy on the TM, then a fun .7 mile downhill run at the U
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 2.4 to and from gym. 7.5 on bike, 0.7 with Lydia running hills in the evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.50 | 1.80 | 5.30 |
| Progressive to see if the Vegas run was a fluke. It wasn't - I am actually getting faster. I did 13.2 for the last minute without too much trouble.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.10 | 0.00 | 0.00 | 13.10 |
| Run along highway 93. I was going to run across the desert but it turned out to be the Utah gunnery test range. Decided against it :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.00 | 0.00 | 6.50 |
| Run on the Springville tempo route, 1 mile easy 1 mile tempo and so forth (more or less)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 4 at the gym, 1.5 with the kids, Lydia is getting faster
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.60 | 7.10 |
| 1.2 each way easy to and from the gym in the morning. Then I tried an oxygen run at the acceleration center. 6x800. It went like this
11.8 up to 12.5, no O2 - not too hard
12.3, sea level O2 - easier
12.6, Dead sea O2 - medium
13.0, same - hard
13.3, same - very hard (max)
13.3, no O2 - crapped out with 45 seconds to go so
15.0, no O2 for 45 seconds - surprisingly not death.
Then I tried some of Isaac's speed intervals, I got 16 seconds at 10 MPH and 35% grade twice, holy crap.
Then we went and bought a treadmill in Draper so I had to test that at 12.0 to make sure it sounded happy. Now I am toasted.
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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 |
| 9 on a bike and 1 (9:45) with Lydia
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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 |
| 2 to the gym, 2 on the TM at 10.0, 2 back with hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 3.00 | 0.00 | 9.00 |
| Ran with the club up to Battle Creek overlook, great day. Nobody wanted to go down the back side so I did it 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 |
| 5 boring treadmill miles, 6 flat pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| 4x1, best ever - 11.8,12.2,12.5,12.8 but cur off at .72 with active recovery then .28 at 14. I could have easily finished the 4th mile but I wanted the super speed more. 1 mile with Lydia in the PM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Was feeling really good, decided to just run to HCC and back to the Gym. 33 didn't feel cold at all really.
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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 |
| 2 to the gym, 2 on the TM, 2 home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.50 | 6.00 |
| Almost broke my record in Slide canyon when the overdrive kicked in late and removed the speed limit, that was something else. 1 mile with Lydia later, she didn't stop for the first time and got 10:04.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 1.00 | 0.00 | 13.10 |
| I was going to go up the canyon but I'm too light to make headway against the wind to I just ran to the 9th east stoplight in Provo and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.70 | 10.80 | 10.60 | 17.90 | 165.00 |
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