| 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 | | 68.40 | 24.10 | 27.00 | 15.81 | 135.31 |
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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 back past the HS
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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 |
| 8 bike + 1 run with Lydia in the PM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 1.30 | 6.30 |
| Progressive 9.2 to 12.0 except minute 28 was 9.6 and minute 30 was 14.0
Lydia tied her mile record at 9:20 in the PM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Run through the desert, chased wild donkeys, found an old mine, jumped into a hot springs in Austin Nevada
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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 mile hike with the family in Muir woods, gained 800 feet
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 spooky miles in predawn by Olima campground
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.40 | 4.40 |
| EZ run looking for a gym, then dune sprints with the boy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 4.50 | 2.00 | 13.50 |
| Ran angry early in the morning, can't take these $%#% RV vacations any more, all done. Ran up Corral Canyon in Malibu to the top, found a gate at the top with barbed wire, concertina, a big steel cable, 12 foot fence, 10 no trespassing signs including one that said "There is no way through here, all you will find is 24/7 cameras and guard dogs and you will be arrested for trespassing if you are not eaten by the dogs". Isn't California great? Har. 2800 up. Got 6's all the way down.
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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 |
| Big bikeride in Mesquite plus a bit of running, 1 in the evening with Lydia
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 3.00 |
| Standard pre-race strides (flat, 14 TM, hill)
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| | Race: |
Timp Shadow (3.107 Miles) 00:21:28, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 0.00 | 3.11 | 5.11 |
| OK that was fun. There was a huge crowd at this one, I showed up early and barely got legal parking. Cops would have had a heyday. We all started off, lots of us at my traditional 4:55 uphill pace. I got passed horribly on the uphills, and returned the favor on the downhills and flats. It felt like my legs turned to giant springs after each hill and I was able to maintain 6:10. But I had to walk three or four times on the hills. By the top I was in 8th, but downhill monster mode was definitely available and once I hit the road I was hot on the trail of Melody. An immediate pass and I slammed it to 4:10 pace, and the leaders started to come back. Except the guys that had already crossed the finish line of course :) Clark put up a valiant defense but I was in rare form and passed him about halfway back to the finish line. Even on the flat I was never slower than 4:40, and on the final turn I passed Hunter and pushed even a little harder, dropping back to 4 flat as we crossed the finish line. Even so he almost caught me! Last 1K was a new record, 2:48. Splits were 7:44, 8:01, 5:30, 4:08 for the last .1.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.60 | 0.00 | 0.00 | 6.00 |
| Nice and easy to an from gym with some small hill pushes thrown in
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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 |
| OK, I think it's time to up the pace on the bottom mile, 11.8 is just too easy. 12.8 is still challenging though! I got 11.8, 12.2, 12.5, then .72 at 12.8 and 1:50 of active recovery(9.2) then .28 at 14.0.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| HM pace really, 10.1 felt fast at the beginning and 10.8 felt easy at the end. I think I am going to run SLC HM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 3.00 |
| Standard pre-race strides
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| | Race: |
Salt Lake Half Marathon (13.3 Miles) 01:20:56, Place overall: 18, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.30 | 0.00 | 14.30 |
| I don't know why I did this one, but it seemed like it might be a fun course and it was the most interesting race in April so why not? I started at a nice fast clip behind two leaders. Mike called out "go Dave", ha ha, seeing as he ended up winning it all in the marathon and passed me at .5 miles. He is getting really fast. Anyway about .2 miles in we got handed this steep uphill? Yeek! OK that was fine and then another steep uphill, twice as long this time. Arg. I still got 5:41 on the first mile but 6:27 on the second, not what I like to see at the beginning. Jason passed me at mile 1 as usual but I was feelingmuch better this time :) I had never been in this part of SLC so the tour was really cool - I had no idea there was an undeveloped canyon right next to downtown! I got 5:29, 5:46 and 5:31 on the next few miles, feeling great.
Then we turned the corner to South Temple, a grinding gradual uphill into the sun. Blocks are so far apart in SLC. It seemed to take forever and the 5th place Marathon guy who is 49 yrs old passed me for the last time on that hill. But it wasn't that bad, a 6:26 mile up the first bit and a 6:06 for the rest and the 9th east downhill. Then they shoved us over to 11th east.Couldn't they have waited a few more blocks? I saw the steep hill to the upper bench and thought to myself "Thank goodness that hill is far away, I wouldn't want to go up that." Well the blocks in SLC are big, so 2 of them put us halfway up it and I had to walk for just a moment. Even with that thoough I got 6:35. Unfortunately I saw that I woudn't even break 1:20 at this rate, so I started to slack off. Next miles were 6:15, 6:25, 6:07, 6:31 and 6:24. What I didn't realize is that 12 of the 17 people who beat me including all three top women were less than 2 and a half minutes ahead, and if I had just kept up the mental push I could have been close to Jason. Instead I ran it like a tempo and only had a 5:46 final kick. I will do better next time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| I'm in the Philippines so I don't even know what day it is. A heat training run, strong sub-tempo pace, 83 degrees at 90% humidity, to the beach and back. Yes this run was a real beach.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.70 | 0.00 | 4.70 |
| I don't know, is it Thursday? Look up Dumaguete on the weather site. I dare you. Now think of a 4.7 mile tempo run at just over a 6 flat pace. Yeah. Good thing they don't have hot water in the shower here. Pity they don't have cold either :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.50 | 0.00 | 2.50 |
| Hauling A through the airport, had to go through security twice because I left my cell phone on the plane.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Wow, the Philippines got me out of shape. The speed gods demand antoher mile tomorrow. I could not complete the 12.5 mile today. I'll get it back quickly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.50 | 1.00 | 1.00 | 7.50 |
| I gave the speed gods their mile back, 5:40 uphill at mile 3 ofthe run, then some sub 6 stuff on the way back downhill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| To the gym, from the gym
Afternoon sprints with Lydia
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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 |
| Nice 10 mile ride around the town
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.40 | 24.10 | 27.00 | 15.81 | 135.31 |
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