| 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 | | 11.30 | 0.00 | 13.84 | 5.00 | 30.14 |
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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 |
| Some days you just feel it. Today I completed the fourth mile in the VO2max intervals, it's been a while since I could do it:
11.8
12.1
12.5
12.8 with a 13.0 kick for the last .12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| EZ mostly TM workout with Abigail at the gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| This was a brutal treadmill workout with the boy, and boy did I get my $22 worth. The unending hill sprints (27.5% grade at 10 MPH) interleaved with core were capped with a speed test, starting at 12 MPH for 30 seconds and moving up in 6 second intervals to 14, 16, 17, 18, and finally 19 where I could go no faster on the 4.5% grade.
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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 |
| New year's run with Abigail on the TM
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| | Race: |
Snowman Half (12.84 Miles) 01:23:14, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 12.84 | 0.00 | 13.34 |
| I just couldn't get up enough enthusiasm to run outside so there was only one thing to do - sign up for a race! I swear not to run this ever again every year but the chili is yummy and the alternative - being stuck inside on a gloomy January morning - is intolerable. This year was different though, as we had some competition show up! Both Toni and Devra were inside the center when I got there so I knew it would be challenging to get the W today. We straggled across the street and lined up pretty much on time, and off we went!
The new Hokas really really like the downhill, as I was able to pound with all the force I wanted to. I dropped under 4 flat briefly and then held it at 4:20 while Johnny Ahn ran alongside at speed to get warm. He dropped back a little before the first turn and after that I didn't see anybody ever again. I was trying for a 5:10 first mile but there was some tiny uphill and a lot of flat so I only got a 5:36. Up the 400 feet of gain to the canal was pretty brutal, but I still couldn't see anybody following. Maybe because my eyeballs were too cold to properly focus and I couldn't see much past an eighth of a mile. But I remembered what Toni did to me two years ago so I wasn't about to drop back. But the miles went by, mostly 6:30s (full winter gear) and nobody ever caught up! I turned off the Murdock for the last downhill mile to the finish and grabbed a 6:10, ran around the corner, into the parking lot, up the stairs, and through the door. I figured that was probably good enough for the finish so I stopped my watch there for 1:23:14, a solid win! Toni came in at 1:25, then Devra at 1:28 so it is good I kept the pressure up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 13.84 | 5.00 | 30.14 |
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