| 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 | | 22.22 | 2.00 | 10.25 | 8.57 | 43.04 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.72 | 0.00 | 0.00 | 4.00 | 4.72 |
| Another 4x1 intervals on the TM, 11.8/12.1/12.5/12.8-10.0-13.1 (only 2 tenths at 10.0 this time)
I gotta hit it hard this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.80 | 4.50 |
| On the TM 2 miles easy (9.5), 10x10 hill sprints at 14 MPH at 8% to 11.5%, 1.7 miles easy (10.2), .3 miles 14 MPH at the end to finish (flat) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 1.27 | 5.27 |
| TM Progression session, 9.1 to 11.9 then 13.3 for the final minute (30 total) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 1.00 | 4.25 | 0.00 | 7.00 |
| Excellent tempo run on the flat course, new record (5:55 pace) splits were 5:43, 6:06, 5:58, 5:54, 5:39 for the last 1/4, super zippy cooldown | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 1.50 | 6.10 |
| EZ to gym, then to track, then 4X440. I thought I would put some in the high 60s easily, but I couldn't get under 70 until the fourth one. I guess I know why my 5K is so slow now! Time to add these to the rotation big time. 2 more 440s on the way home, one uphill, one downhill. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.45 | 0.00 | 5.00 | 1.00 | 15.45 |
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Toni talked me out of the reverse Powerhouse, but this one was almost as bad. We ran with Mike and someone else who I forget, and it was super slow going up the canyon (7:40) but they are all training for next week's Salt Lake Marathon with Mike going for the win. It got more interesting going down as Mike wanted to do 6X1 and I had left my Garmin at home because it was out of gas. I just kept up with him, which was a little challenging but not too bad, but he was doing 5:40s which is usually almost my VO2 Max pace so I was kind of surprised when I could even hold it on the 4th interval on the flat. We went slower on the 5th one and I was about dead so I hung back with Toni, but then he let his secret slip. Now I know how to beat the Tongan Tornado. No, more properly, I know how he will beat me. Once you are in his sights, it's too late. The drums start up and the staffs start hitting the ground and he just increases the cadence more and more until the job is done. Before I knew what was happening we were blowing past Mike at the end of the 5th interval and I was totally toasted. We jogged back to the park where I did a 65 second 440, thinking I was done, but Toni made me do another mile straight uphill and a mile back down, then I was truly done. Great workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.22 | 2.00 | 10.25 | 8.57 | 43.04 |
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