| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.45 | 29.00 | 16.90 | 26.65 | 167.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 4.00 | 5.60 |
| Wow was it ever hard to get back on the wagon after last week. But I have a 5K coming up this Saturday so there was no choice but to bite the bullet. It was interval time. So I did
1 mile at 11.8
1 mile at 12.1
.5 at 12.8
.35 at 13.0
.35 at 13.0
.25 at 13.5
.25 at 13.8
.25 at 14.0
Ow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 1.60 | 6.00 |
| What can we do after two speed days in a row? Why another speed day of course! This was two laps around the nasty uphill part of the Art City Days 5k, with high effort on the uphill side. Still trying to cough up a part of a lung, but almost totally clear.
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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 |
| OK time to take it easy and consolidate the three speed workouts.
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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 |
| 10 mile bike, actually
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.60 | 3.00 |
| Standard pre-race three strides, .25 on the flat, .25 at 14 on the treadmill, .1 on the hill
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| | Race: |
Art City Days 5k (3.1 Miles) 00:18:02, Place overall: 14, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 3.20 | 15.20 |
| 5k in the morning, ran 1 mile to and from the race. I kept up with the lead group until 1/3 of amile from the end of the upwind straight part, then I died andfell back to a 6:20 pace. Up the hill was superdeath but I felt pretty good after it so I kept it under 5:45 to the finish. Not nearly as good as last year but I was still coughing up a lung.
In the afternoon I parked at Vivian Park and ran up the great western trail until I found Curtis who was almost completely nuked at the end of the Squak Peak 50. I paced him to the end, what an excellent finish! He also was slower thn he wanted to be but not doing too bad all things considered. That was a bloody hot run too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
| EZ run with a hard uphill thrown in for good luck
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 0.00 | 0.00 | 4.00 | 4.90 |
| 1 at 11.8
1 at 12.1
.7 at12.5
.5 at 12.8
.3 at13.2
.25 at 13.6
.25 at 14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 0.00 | 0.00 | 6.50 |
| To and from the gym in the morning, up and down the road in West Yellowstone in the afternoon
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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 |
| Nice long hill run up and down to get ready for the half on Saturday
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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 |
| High altitude hike up and down part of the Mt Washburn trail
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| | Race: |
Yellowstone Half (13.1 Miles) 01:29:16, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 7.00 | 2.00 | 0.00 | 13.00 |
| Walter was kind enough to let me be a pacer for this race, and after reading about the headwind at the UV Half I am glad I was there instead. The night before had some cold rain so I got a little worried about conditions, but the morning dawned bright and cold (in the low 30s). Fortunately my spiffy new running jacket with built-in gloves was up to the task! A little too up, because I got pretty hot by mile 9 when it hit 50 degrees. Anyway, we started off with a stern warning from the race director to clap our hands loudly before going around corners to let the bears know to get out of the way. Turned out not to be needed since the rangers were riding dirt bikes out front to scare away the wildlife. The first two miles were in the town of West Yellowstone which was still kind of interesting, then on some straight dirt roads behind the airport, but then they took us onto some snowmobiling roads and those were really pretty. Tall, green pines with wet clay from the night before, twittering birds, the whole nine yards. The mile long hill at mile 5 was pretty tough even though it only went up 400 feet or so, and I would be surprised if at least a few of the 2000 participants didn't biff it on the somewhat technical descent at mile 8. I tried to gather people as I passed them at a rigid 1:30 pace but the altitude was proving too much for most (6800) so I ran the last 5 miles alone and dawdled a bit near the end to try and cross on time even with a slightly shortened course. A really great race, highly recommended.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice run around the neighborhood, I thought about doing speed today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 4.00 | 4.80 |
| 1 at 11.8
1 at 12.1
1 at 12.5
.65 at 12.8
.35 at 13.2
I think that last one was too easy, I should go faster or do two.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.80 | 0.00 | 0.00 | 6.20 |
| EZ run with .8 miles of zippy hills thrown in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 4.00 | 0.00 | 5.40 |
| Didn't have time for the full threshold run this morning but I got 5:46, 6:01 then a .3 mile jog then 6:07 (slightly uphill) and 5:41 (slightly downhill and downwind)
Pretty good for a loop!
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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 with a hill, really
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 3.00 | 2.00 | 11.00 |
| "Ran" to the top of Baldy up Dry Canyon, really just past the point where the Little Baldy trail splitsoff. What a pretty area! Utah rules.
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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 |
| Recovering from Saturday, had a brutal weight workout that afternoon as well moving rock from here tothere in the heat.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 4.25 | 7.50 |
| Most excellent ladder workout at the track, I did
220 in 32 (4:16 pace)
440 in 1:14 (4:56)
880 in 2:36 (5:12)
1320 in 4:07 (5:29)
1m in 5:27 (5:27, where did THAT come from?)
1320 in 4:05 (5:26)
880 in 2:36 (5:12, barely hanging on)
440 in 1:09 (4:36, doesn't matter now!)
220 in 32 (4:14)
1 mile wu and wd
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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 |
| 1 running on TM plus 9 hilly bike miles
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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 |
| EZ around neighborhood to rest up for Ragnar
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.90 | 0.00 | 2.90 |
| First leg of Ragnar, 5:50 pace slightly downhill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.20 | 4.00 | 3.00 | 16.20 |
| Nighttime leg was 11.9 on a flat to uphill trail, pre ragnar was 1500 vertical straight up the steep part of Guardsman pass. Nasty.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
| EZ run with two nice hills thrown in there
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.45 | 29.00 | 16.90 | 26.65 | 167.00 |
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