| 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 | | 21.79 | 8.25 | 3.50 | 9.38 | 42.92 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Around the Jr high to the gym, then back home
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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 |
| Pretty decent 4x1 on the TM, back to 99% after the little cold.
11.8, 12.1, 12.5, 12.8 for .72 then active recovery then 14.0 for .28
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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 |
| 2 to the gym, 2 at a 6 flat on the TM,then 2 back home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.88 | 2.25 | 0.00 | 2.38 | 5.51 |
| Morning - I ran up Rock Canyon after dropping the kids off in hopes of finding Brandon and the guys coming down from Squaw Peak. Got halfway up it and the last people reported nobody above them, so I came back down.
Evening - 220s with Lydia and Isaac. Not too bad, raced the boy on the last interval and pulled ahead after 100.
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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 |
| To and from gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.66 | 4.00 | 3.50 | 3.00 | 16.16 |
| Best run of the year, makes me want to post something :)
There's nothing like the full Powerhouse to psych you out. First you run 2 miles on gentle uphills in Mapleton and Springville, then it's 2.5 of nasty rock-filled uphill intervals to the meadows where, if you time it right, the sun rises at your feet as you crest the top. I was about 10 minutes early, it was still really pretty. Then you lope easily down the road towards left fork HCC but you have to break your mile record at mile 7.I did it! 4:39 (well the watch said 4:41 but I had to duck under a waist-high gate in the middle and I settled nicely into a 4:31 pace by the end so I am counting it) I hate it when the shoe comes untied .1 into the time trial but you go with what you have. Then, once you pass the golf course, you have to run two tempo miles at 12 and 13 (I got 5:53 and 5:46). Then you have to run two sub tempo miles at the end to close it out and try to break 2:10, which I did for the first time this year! Last two were 6:26 and 6:03, total 16.16 miles in 2:09:46
Now it's naptime.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.79 | 8.25 | 3.50 | 9.38 | 42.92 |
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