| 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 | | 42.58 | 62.46 | 18.35 | 24.04 | 147.43 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 0.00 | 3.00 | 3.30 |
| Hard not to do the last mile, but I did 13.2 MPH for the last 2/10 of the third mile instead. Energy building quickly | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.34 | 0.00 | 0.00 | 6.34 |
| Practice perfect MP, looks like 6:20 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Negative Ramp, next run is from the convention center to the hotel on Friday! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8 bike, really | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| From convention center to Hotel | | Add Comment |
| | Race: |
St George Marathon (26.2 Miles) 02:41:14, Place overall: 30, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 21.00 | 0.00 | 0.00 | 26.20 |
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First marathon ever, next time I am bringing compression socks so my calves don't lock up for the last 5 miles. I should have been at 2:35. Mile 1,2 - I worked my way up to the elite corral and saw a lot of people - Walter, Brandon, Dan, Toni - it was totally cool. The race went off and everybody was moving super slowly. Somehow about 100 people had managed to work their way in front while I was distracted, but it was good because I needed a warmup. I slowly worked my way up to the fast guys that I thought were running my goal time of 2:38 and locked it in. The tailwind made it super easy, with miles 1 and 2 at 5:48 and 6:00, even with that dinky hill in 2. 3,4,5,6,7 - 5:38 to 5:27. I found to my horror that the guys I was running with were targeting the high 2:20s, and even worse, I kept blowing by them on the steeper downhills while they caught up on the flatter bits. Nothing I could do, I was already at my slowest speed. Nearly not breathing (OK, 3 and 3 on the hard parts) I took the Veyo hill like a snail inching up a mango tree, in the mid 7s, but still ended up with 6:37 for mile 8. The rest of the hill up to 12 was 6:30 to 6:09 thanks to the tailwind. All I wanted to do was get to the top of the hill feeling fresh and I did it. Now it was time to fly. But I was not completely fresh, because I could not get below 5:48 on 13-18. I didn't get over 6 either, so I was OK with it. My salt capsule blew up at mile 15 but I still got most of it with a quick stop at the aid station. Trouble started at mile 19. It seemed a little harder to get up the hill, so I slowed down so I could fly down the last part of the course and got a 6:29. But not slow enough. Mile 20 sped back up to 5:59, but my calf started to twinge every time I went up hill even slightly. Finally in the middle of mile 21 I had to stop and massage it, but it didn't help. Only 10 second walk breaks at the aid stations gave me a respite, and it got worse quickly. I still managed a 6:18 for 21, but after that I got slammed into the 6:33-7:17 bracket and lost my shot at sub 2:40. But all was not lost, my favorite thing happened at the end. Trent Jensen passed me in the last 200 meters and it was sprint time! I was fully locked up calfwise and moving 15 MPH anyway, but not quite fast enough to get him back. But at least I made him puke :[] I also had the odd coincidence of matching my bib number with my place.
| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.27 | 0.00 | 0.00 | 0.00 | 6.27 |
| If 6:36 is easy, and it was | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 3.40 | 4.10 |
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3x1 on the treadmill, then .4 @13.4 to 14.0 to get ready for the 5K this weekend. Fully recovered from SGM, can't believe it. I had so much energy left over I only needed 1.5 hours of sleep Sunday night.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Worst 10 hard ever, must not be recovered yet | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.25 | 0.25 |
| Bad attitude. Bagging it. | | Add Comment |
| | Race: |
BYU Homecoming 5K (3.14 Miles) 00:17:47, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.14 | 3.14 |
| Only one of the top ten from last year had signed up, so I had hopes of winning this as I drove up. Then I saw Miles Batty and about 30 track team guys and hopefuls. Now my goal was to keep the lead pack in sight. At least until the south campus road. I started off smartly, ready to burn my excitement on the uphill and cruise the downhill, then take my punishment on the flat. Things went according to plan and the pack didn't get much ahead of me until the flat. My first two miles were 5:35 and 5:27, just where I was hoping to see them, but my third (slightly uphill) mile was 6:06. The last eighth was a shocking 4:47 and it's a good thing because I didn't realize there were two people within 4 seconds of passing me at the end. I still can't figure out how I can lay down a 16:36 5K in the middle of a marathon but can't break 17:30 on a flat 5K course. Oh well, distance normalized PR of 17:38 for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.66 | 0.00 | 0.00 | 4.00 | 4.66 |
| Best 4X1 workout in weeks, got the 12.7 mile at the end | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Running around randomly in the dark | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 4.50 | 0.00 | 6.75 |
| Solid tempo run, 5:51 on the easy course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.57 | 1.00 | 1.00 | 3.57 |
| Y run, trail (1900 feet gain and loss) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| 3 negative ramp in treadmill, 5 bike | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 3.80 | 0.00 | 9.80 |
| Trail run from the highway to the top of Nebo and back. 1 hour 27 to the top, brutal wind and intimidating terrain. Fun! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Up and back, Hobble Creek (7:07, super easy) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Foot hurting a tiny bit, will rest | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 7 bike, really | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 4.00 | 5.20 |
| Best 4X1 workout ever, got to 13.0 for the last minute and 12.8 for the last half mile | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.85 | 2.85 | 0.00 | 5.70 |
| Run up Rock Canyon | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| Zombie 5K with my kid, it was hilarious | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 2.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.70 | 1.70 | 0.00 | 3.40 |
| Up and down Dry Canyon, practice run for Saturday | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.50 | 2.25 | 6.75 |
| Slow and hard, 5:59 tempo | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 42.58 | 62.46 | 18.35 | 24.04 | 147.43 |
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