| Location: Riverton,UT, Member Since: Jun 19, 2006 Gender: Male Goal Type: Local Elite Short-Term Running Goals: 2022 Running Goals:
Stay fit and healthy. Run a decent Boston and St. George marathon.
Long-Term Running Goals: Keep fit and stay semi-competitive as long as I can.
Personal: I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a high school teacher, and head coach for cross country and track at Mountain Ridge High.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 126.30 | 19.50 | 1.00 | 0.50 | 0.00 | 147.30 |
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| Asics Novablast Miles: 55.50 | Saucony Triumph 18 Light Blue Miles: 49.00 | Saucony Triumph 17 Miles: 19.00 | Saucony Kinvara 8 Green Miles: 11.60 | Nike Zoom Fly (Black) Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Solo cold and windy 10 miler. Most of the run was slow, but I started to feel better as I went and I picked it up at the end and it felt good. 6:00 last mile. 7:19 ave.
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| Asics Novablast Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Early morning solo run in a blizzard! The one morning I get up to run early, it snows! We need the snow though, so I will take it. Probably 2 inches of snow during the run and 18 degrees! 8:12 ave
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| Saucony Triumph 18 Light Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Strated with Jaren, but we ran into the team and he went with them. I ran the rest solo. Day after leg day I always feel heavy. Went 6 miles and averaged 7:24
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| Saucony Triumph 18 Light Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cold morning run by myself before Crew's baptism. About 20 degrees outside. I did't feel great and the legs were tired. I did pick it up to a 6:01 last mile though.
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| Saucony Triumph 18 Light Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles after leg workout. 7:13 ave
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| Saucony Triumph 18 Light Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to Monarch and ran with Lucy and the kids for 4 miles and then ran home. 7:22 ave
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| Saucony Triumph 17 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 1.00 | 0.50 | 0.00 | 6.00 |
| Warmed up and ran on my track for the first time in 3.5 years. Crazy I know! I ran a 5:45 mile and then did 2x400 at :75 (5 min pace). Finished with 6 miles total at 7:02 ave
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| Asics Novablast Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Solo run on a nice day. 7:18 ave
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| Saucony Triumph 18 Light Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run after arms. 7:39 ave. Glutes and left hammy feel tight.
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| Saucony Triumph 17 Miles: 3.00 |
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| | Race: |
SLC Winter 10k (6.214 Miles) 00:39:00, Place overall: 25, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 6.20 | 0.00 | 0.00 | 0.00 | 11.60 |
| 2.2 mile warm up some with Tim, Evan, and Hunter, and then a bit more at 8:25 ave.
Felt decent today, and it was much warmer, about 37 degrees. The fact is I am not in that good of running shape yet. Ran out and back very similar pace, but I think I negative split by around 4 seconds. 39:00.02, should have paid better attention and at least broke that 39:00. Last mile was around 6:00.
Cooled down for 3.2 after with the same crew and Chad Robinson at 7:55 ave.
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| Saucony Kinvara 8 Green Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles solo at 7:35 ave
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| Asics Novablast Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Early morning run in the snow strom. Light snow and cold the whole run. Didn't feel amazing and went pretty easy. trying to get this done in the morning since I have parent teacher conferences today. 7:32 ave
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| Saucony Triumph 18 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran out to find the team and did a similar loop to the other day, but went down Shaggy and ended at Monarch where the team was instead of running home. Added a bit to hit 5.5. 7:23 ave
Lifted legs earlier
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| Asics Novablast Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run after a back workout. Legs are sore from yesterday! Nice weather on a late Friday afternoon. 7:39 ave
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| Saucony Triumph 18 Light Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met Tima nd Evan and Evan's borther Spencer for an easy 14 miler. Ran over to Tim's and down through Day Break to the River Trail on 11400 S. Had to add about 1.5 miles to get 14. 7:40 ave
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| Asics Novablast Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Met Tim, Evan, and Spencer again at Butterfield. This time we ran down by my house and down the Bluffdale route. Planted some drinks at Bluffdale Park. The snow was coming down the whole run and it was around 27-30 degrees. Glad I wor a hat to keep it out of my eyes more. The only bad part was going down 13400 S.. Evan slipped and fell on his back, arm, and head on the sidewalk by Monarch. We had just been talking about getting off the slick sidewalk when he went down. Banged his arm the worst, but got his head too, bummer! That was Tim's whole fear in going out today. The rest of the run was good. I took off the last 2 miles and went 6:30 and 6:20 to stretch out the 7:45 ave a bit. Glad to get this one done. 7:35 ave
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| Asics Novablast Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 20 degrees Ran out to the Cove and half way up the hill with the kids from Rosecrest. Ran home and made it 7 miles. 7:22 ave. Legs were tight from lifting legs yesterday. Lifted chest today.
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| Saucony Triumph 17 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Evening run solo, super cold out still. Went on a 5 miles loop at 7:31 ave.
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| Saucony Triumph 18 Light Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 miles after work. Still freezing out and I am still tiht from running and lifting thoughout the week. 7:45 ave
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| Saucony Triumph 17 Miles: 3.00 |
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| | Race: |
SLC Winter 15K (9.321 Miles) 01:00:02, Place overall: 22, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 9.30 | 0.00 | 0.00 | 0.00 | 12.20 |
| It has been really cold, in fact it was single digits last night. Been a bit tight and tired this week and I was not excited for this run. However, it wasn't too bad. I drove Hunter and Tim over. We met Evan and warmed up for about 1.75 miles at 8:38 ave. . It was about 15 degrres at the start, but I dressed about righhhh. Went out at 6:30 pace and mainatined that through the first half. I tried to pick it up a bit, but didn't start going faster until 2 to go. Ended up running a 1:00.2 after a 30:30 first half, so I was happy with that. Passed a couple people in the last couple of miles which is always nice. 6:25 ave for the run.
Cooled down just over a mile with Hunter afterward. 8:15 ave
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| Nike Zoom Fly (Black) Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| First two miles I started a stop watch instead. 15:42. The last 4 were at 7:05 ave.
First day of Track and Field today.
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| Saucony Triumph 18 Light Blue Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 126.30 | 19.50 | 1.00 | 0.50 | 0.00 | 147.30 |
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| Asics Novablast Miles: 55.50 | Saucony Triumph 18 Light Blue Miles: 49.00 | Saucony Triumph 17 Miles: 19.00 | Saucony Kinvara 8 Green Miles: 11.60 | Nike Zoom Fly (Black) Miles: 12.20 |
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