| 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 | | 117.58 | 17.92 | 22.00 | 19.15 | 176.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.50 | 0.00 | 1.50 | 3.00 |
| Nice run to the Y and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 1.80 | 5.10 |
| Nasty hospital workout, hill intervals ranging from 6x40 seconds at 4% from 11 to 13.5 mph to a 2 minute death march up a 8% hill.
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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 |
| I really did this last night so I could go to Vegas and make a sale today. 3x2 between upper body sets
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Didn't feel up to the speed workout so I ran 2.5 and biked 8.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 2.30 | 5.60 |
| The nastiest and last hospital workout, Operation Steve Austin complete. I couldn't hack it so I dropped the 12 MPH 2.5% 3 minute runs back to 2:15 on the flat. Absolutely brutal. Hopefully worth it...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Rode to Whiting Canyon, ran up canyon, ran down canyon, rode home. EZ pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.14 | 0.00 | 6.00 | 0.00 | 16.14 |
| Fun run with the guys, met at Brandon's house Chris, Matt, Mike, Reed and Chad were there. I tried to keep up with Matt and Mike on the tempo portion, that was hilarious. Got a 5:25 for a half mile though :) Ran with Chris for the rest of it. I feel awesome today.
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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 |
| I was going to do intervals today but I wanted to do an outside run when the weather was so good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 3.70 | 5.40 |
| OK, I think the hospital stuff didn't work out so good. I tried doing my treadmill intervals and I got the 11.8 and the 12.1 no problem, but 12.5 got split into two 880s and the 12.8 I was only able to do half of. Back to what works...
Then I joined Walter briefly at the SFH tonight, put a little more in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.39 | 0.00 | 0.00 | 0.00 | 6.39 |
| EZ miles in the cold wind. Brrr. This should be the nastiest weather for the rest of the season. (7:22)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.40 | 3.00 | 0.00 | 5.40 |
| Up to the top of Woodland Hills. Registered for the Yeti. Woohoo! Down to the bottom at 5:20 pace. Fun!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.20 | 6.50 |
| 3 miles on the TM with a .2 mile stride of 14 MPH, then ride bike to work and back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.02 | 0.00 | 0.00 | 20.02 |
| A nice run up Provo canyon, with light zephyrs on the upper half, slowly becoming a decent tailwind in South Fork, then a blistering headwind on the way down South Fork, then gradually diminishing to 5 MPH or so by Canyon Glen. Objective as to go 10 EZ up, then burn it down at all I could hande. Task completed. Yow. Great nap afterwards restored most of my hit points.
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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 |
| EZ run on the progressive course in Mapleton
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| Best interval run in weeks! I did TM 11.8, 12.1, 12.5 mile intervals, then instead of doing the 12.8 mile I opted to hone a bit more and did .6 at 12.8, a shorter rest, and .4 at 13.1. I could have gone more.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 0.00 | 6.00 |
| 2 miles on the TM in the morning, checked out the upper half of the Yeti course in the afternoon. Trail is almost snow-free, don't think the snowshoes are going to work!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| EZ recovery miles to cement the hill miles before Saturday
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| I think I got food poisoned, recovering quickly (hopefully won't damage tomorrow's Yeti). Ran 1 on the TM before upper body in the morning, then rode bike back and forth to work.
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| | Race: |
Yeti (5.4 Miles) 01:01:57, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 0.00 | 4.40 | 5.40 |
| I do so love the Yeti, although I wish they would move it earlier so I could do Leopards too. Anyway, there were only about 30-40 people combined this year - I guess the snowstorm just before the start scared them off. I had some sort of food poisoning on Thursday so I was worried about energy delivery, but once the race got off I found that I had enough energy to make my legs hurt as bad as I wanted to, and more! The crowd fell swiftly back and when I turned around after the first mile I was shocked to see a quarter mile and 150 vertical feet separate me from second place. I got back to it and didn't see anybody after that.
The snowshoe route was changed because the trail had no snow. We went up the avalanche chute and the rule was to put your snowshoes on when you need to. Since I pooped twice this morning (still a little burbly) I was light enough to not break through the snow and I got to the top in short order. I bombed down the switchbacks, came out by my lot, and lazily run up the road to the park and the finish. I didn't even get a little wet this year! The waffle truck was up there so I was sad to be allergic to gluten, but such is life. No Yeti cake either, major bummer. But that's three first place finishes for me this year! I bet I won't get four....
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Feeling a little oogy so I ran easy to and from work.
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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 |
| Ride around the town with a little run up the canyon in between (10 miles ride, .5 hill running)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.30 | 0.00 | 6.30 |
| Great tempo run on the triangle flat course. It started off a little rocky at 6:13 but every mile got faster until at the end I was a bit under 6 flat. I even stumbled through some road construction in the dark and managed to hold a 6 flat :) 6:03 avg for the whole thing.
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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 |
| EZ TM day but I couldn't resist a 64 quarter at the end. Wheeeee!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.50 | 1.00 | 4.20 |
| Run to the Y and back plus some misc miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.20 | 0.00 | 18.20 |
| Nice long run today around the Orem strees with Chris, then up and down the canyon with the crew. I got a nice tempo thanks to Chase on the way down and we een did the hill at 6:20, I am ready for Boston. Starting a gradual taper now, focusing on speedwork.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Bleh
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 117.58 | 17.92 | 22.00 | 19.15 | 176.65 |
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