| 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 | | 106.90 | 9.00 | 1.00 | 0.00 | 0.00 | 116.90 |
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| Nike Structure Miles: 32.00 | Saucony Tangent Miles: 14.00 | Saucony Omni 5 Miles: 41.20 | Saucony Fastwitch 2 Miles: 3.10 | Asics 2150 Miles: 16.00 | Asics Trail Attack Miles: 4.20 | Montrail Hard Rock Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| Ran out to the Cove Pond and back. It was a get rid of the last three days of stress run. 7:54, 7:18, 7:20, 7:09, 6:38, 6:34, 5:42. 48:38 for the run. I don't think I have had a run like that since I have been hurt, so I was pleased. |
| Nike Structure Miles: 7.00 |
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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 |
| Met Haag at the mouth of Butterfield for a morning run. The canyon was closed, but the runners were out. We saw two or three Ragnar teams out and about, including Terry Bean and his son. We went up at about 9 minute pace and down in about 7 minute pace. Perfect pace for me after a good run yesterday. |
| Saucony Tangent Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Haag and I ran up into the playground to map out, or at least get an idea of where we will do our XC invite. We found some potentially nasty and fun places for a sweet course. It was warm this morning for a change too. Nice to get up and run in the morning in the light for a change. 8:50 ave.
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| Saucony Omni 5 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| I ran up to Butterfield Park and ran the first half of the Step Rock 5k at a tempo type pace at about 5:51 pace. It felt weird and I had a hard time making myself relax. I just haven't done anything like that in over a year and a half. I ran home via 13400 S and 4800 W. 6:57 ave for the run. Nice morning too. |
| Nike Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran this morning early before my conference. I did a loop up Pinerose to Emeline and hit the last .5 miles of uphill hard to Buttterfield park. I came back the normal way. 7:07 ave. for the run. |
| Saucony Omni 5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Did a loop around Shaggy Peak and Rosecrest and 4x100 meter striders. 7:31 pace for the run. |
| Nike Structure Miles: 2.50 |
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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 |
| I decided to go support the city, that never supports me, today and run their Step Rock 5k. Macy was there so I had no pressure to run my guts out or my hip flexor off. I just ran for fun. I was 19:42 (6:15 ave) first in the age, and 4th over all. Problem was is it wasn't that fun. Just like anything Herriman City puts on the race, course, and everything about it was very poorly put on. Also, I don't like running as a normal, semi over weight, out of shape guys. That is not me. I long to get healthy enough to get back into my old form in the near future. First thing like this I have done since I won the Holiday Heroes 5k in November 2009 the week before I tore my psoas up. Progress at the least. I warmed up with Connor, Chuk, and Rory, and cooled down tow miles with Macy. Chuk won the 10k and Macy won the 5k. |
| Saucony Fastwitch 2 Miles: 3.10 | Nike Structure Miles: 3.00 |
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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 |
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AM- Rosecrest 13400 S loop from home. Nice morning. It a while to warm up and then I was fine. 7:10 pace for the run.
PM- Ran with Haag out on the playground again looking at possibilities for our course. We ran into a five foot snake and a skunk this time, but other than that had a pretty chilled run. 5.5 miles in 45 minutes.
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| Saucony Omni 5 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 |
| First day of Cross today. 48 kids out for the first day, compared to my my 19 from last year. I ran from the back to chat with the new kids at about 8 minute pace then ran sub 6:30s the last two miles. Felt alright. I went and got adjusted yesterday and my hips were pretty off, so hopefully that will help some of the tightness. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.20 | 1.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran a short shaggy Peak loop with the kids this morning. It took me a while to catch the guys toward the front, but finally caught Joe Joe and ran with him. 6:39 ave. for the run. Played Ultimate after the run for an hour, I might get sore after that.
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| Saucony Omni 5 Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Morning run by myself. I ran out to the pond at the Cove and down Rose Canyon road to Main, and back home by way of Rosecrest and Juniper Crest. I felt a little tired and sore from the week, but still moved ok. The last two miles felt like the end of a 20 miler for me though. 7:13 ave per mile for the run. 6 minutes of Core work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Did a 4.1 mile loop with the team at 6:59 pace and then ran an extra mile to go back and see the slower kids at a 7:25. Nice morning and I felt pretty good. Several new kids out again. |
| Saucony Omni 5 Miles: 5.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| We ran in the playground this morning. We went up the very south canyon and up the big hill on the single track for a while and back. I ran with Tanner, Jesse, Chuk , and Calvin today. We averaged 8:43 per mile. Fun and tough little run! We had a bunch of new kids out today again.
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| Asics Trail Attack Miles: 4.20 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Trail to Mirabella to 13400 S loop. I was chasing the fast guys and averaged a 6:48 per mile. |
| Saucony Omni 5 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Cayon today. Only 22 kids due to 3 Stakes having Youth Conference this weekend. I ran up with Haag and talked to all of the kids on the way. I ran down with Braden Crook as we tried to chase down Chuk and almost did. We ran 5:49, 5:44, and 5:41 down the last 3 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run this morning, the legs were tired. I caught Haag at about two miles and finished with him. 7:38 pace for the run. Five days in a row is a big thing for me right now, it has been a long time since I have done that. |
| Saucony Omni 5 Miles: 3.50 |
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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 |
| 6 days in a row of running! First time since November 2009 and I am feeling it. But although I feel beat up with some tightness I still feel pretty good, and that is exciting for me. Baby steps. I did my run out to Butterfield park and back this morning and still moved okay with a 28:55 for the run. |
| Nike Structure Miles: 4.00 |
| | Comments(2) |
| | 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 |
| Ran up to Butterfield Park and back on the trail from Monarch. 52 kiddies today! My all-time record in all of my coaching for summer time. 36:30 for the run. Lifted upper body afterward. I am still 181 lbs and would like to get down to about 170 lbs by the end of summer. |
| Nike Structure Miles: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Ran up Yellow Fork with the team. The faster guys took the first trail up to the ridge and I took the second so I made it up to the top of Varsity Hill first by about a minute. I was disappointed at having to walk in several places. 10 of us made it to the top. The way down the other side is a blast! It looked like the trail had had water running down it this spring because it was more like a ditch than a trail in a lot of places. 6.5 total miles, probably 9 equivalent. 1:03.40 with the last mile in 6:15. 5 miutes faster than last year.
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| Montrail Hard Rock Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy run today because I am sore from yesterday. We did the 13400 S, Mirabella, trail loop. I started in the back and finally caught Taylor and I ran the rest of the run with her. 32:40 for the run. Lifted at the HS after the run. |
| Saucony Omni 5 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Canyon again. This time we had about 40 kids show up. I ran up to the turn around with Haag not too far behind the fast kids. The first half mile down was easy and then the last three were pushing. 5:30, 5:40, and 5:34 last miles. 51:20 for the run. Chuk, Connor, Calvin, and Braden were all ahead of me. It was nice to have some kids ahead of me on a run like that for a change. Sat in the stream and had an ice bath after the run, that felt good. |
| Saucony Tangent Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 106.90 | 9.00 | 1.00 | 0.00 | 0.00 | 116.90 |
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| Nike Structure Miles: 32.00 | Saucony Tangent Miles: 14.00 | Saucony Omni 5 Miles: 41.20 | Saucony Fastwitch 2 Miles: 3.10 | Asics 2150 Miles: 16.00 | Asics Trail Attack Miles: 4.20 | Montrail Hard Rock Miles: 6.50 |
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