| 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 | | 94.40 | 8.00 | 11.90 | 9.50 | 123.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Gym run plus lower body workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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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 |
| Sprinkler system, brutal day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Race: |
Trial at Trail 51 (9 Miles) 01:09:26, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.00 | 1.00 | 9.50 |
| I didn't even know about this race until the day before so I am glad I didn't miss it. The lower body workouts really shone through at the start - I hit 16 MPH on the gravel and rocks and felt very bouncy. Didn't get passed until the end of the first uphill which was cool. I really started to feel the CV fitness decline there though, had a lot of trouble maintaining on the hills but not so much on the downhills. Still a fun race, perfect weather and a 5:33 mile to finish.
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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 through gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| EZ gym + LB
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.50 | 6.50 |
| EZ plus some hills
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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 |
| Walking around in Legoland
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 4.00 | 6.50 |
| Holy smokes the ladder is faster at sea level!
Dist goal actual pace
200 31 30 4:00
400 69 67 4:28
800 2:30 2:28 4:56
1200 4:00 3:54 5:15
1600 5:32 5:14 5:14
1200 4:00 4:01 5:28
800 2:30 2:32 5:04
400 69 65 4:20
200 32 31 4:08
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 3.00 | 0.00 | 0.00 | 12.20 |
| Lots of O2 at the beach, I was doing sub 8s up Torrey Pines road with ease. 7 up the road, 5 back down on the beach, jumped in to cool off at the end. One naked guy on Black's Beach, ran away when he or she saw me coming :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Upper body and rest run after gnarly beach on Sat
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.90 | 0.00 | 6.90 |
| Long time since I posted, was resting and got out of habit. OK, tempo run by gym today. Not too bad on the times, all miles sub 6 (but broke it up for the 5 k on Sat into 2 mile, 1.2 mile, .7 mile)
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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 |
| EZ gym day after the nice workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Misc run, nothing serious
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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: |
Howloween Half/5K (3.107 Miles) 00:17:32, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| I saw this race a few months back and figured with it being its first year and not widely advertised, I could snag an easy $100. It seems a few others had the same idea though so things looked challenging. The race was probably a lot smaller than the race director would have liked, he had a lot of snacks and great medals but only about 100 people in the 5K and maybe 250 in the half. The race went off at 6:30 PM, that might have scared a few people away too. Some little kid got out in front and just killed it for the first 220, he was even faster than me! And I was not holding back. Unfortunately for me there is a new guy, 5K specialist, now living in Provo. He is in his 20s and moved here from Ohio recently. Now acclimated to Utah, he left my 5:36 first mile in the dust with a 4:51. Once he got to the turnaround and saw how far back I was he slacked off and ended up with a 15:30. Once I got there and saw how far I was ahead of then ext guy I did too :) I ended up with a 17:32. The course was pretty short though, probably 2.97 and I felt heavy from the all you can eat Mongolian BBQ I had at lunch earlier. 2nd place wasn't bad though!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Treadmill plus outside workout, got to 10.8 on the "EZ" treadmill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
| Hill workout up and down Whiting Canyon, objective was to not stop on the uphill and stay under 9 pace (did it)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| To and from the gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.50 | 0.00 | 5.50 |
| EZ gym run with a 300 foot hill thrown in for fun
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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 except I replaced the 14 MPH treadmill with a 9.5 MPH hill climb at 11%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.40 | 8.00 | 11.90 | 9.50 | 123.80 |
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