| 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 | | 90.90 | 37.20 | 1.00 | 0.00 | 0.00 | 129.10 |
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| DS Trainer 16 Miles: 27.00 | Asics Nimbus 14 Miles: 20.70 | Asics 1160 Miles: 17.20 | Saucony Ride 5 Miles: 19.00 | Asics DS Racer 8 Miles: 27.00 | Brooks Cascadia 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Greg and I ran from Butterfield Canyon to my house this morning. Super nice morning. We took a GU around mile 4 and some water. I wanted to get a good solid tempo run into today with at least 6 miles at 6:00 minute pace or better. Here are the splits: First mile warm up 6:50, 6:20, 6:08, 6:08, then we got busy after the GUs, 5:48, 5:49, 5:54, 5:47, 5:50. 47:47 for the 8 miles. We cooled down from Monarch to my house at a 7:56 mile. Hope I don't get too sore. Last big run before Utah Valley, now I can just relax the rest of the time. Greg did well and was with me all but the 9th mile, but still ran great. We were both tired and beat up today, so I felt good about the effort and results. Shooting for a 2:45 next week.
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| DS Trainer 16 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran down to Monarch and ran a loop up the trail around Butterfield Park and back on 6400 W and 13400 S. Ran home after. 7:01 pace for the 7.5 miles. Nice and warm today. Legs were a bit sore yesterday and today from Saturday, but should be fine by Saturday. |
| Asics Nimbus 14 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Early morning run out to Butterfield Park and back. Last mile in 5:30. 7:17 ave. Mile cool down on Leila in 8 minutes. |
| DS Trainer 16 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 |
| Hot afternoon run the long way from my house to the HS. My little boy had track practice so I ran over to watch. 7:12 pace for the run. Last day of school for me today. |
| Asics Nimbus 14 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy run with Allie today. We did a 3.5 mile loop at 9:50 pace. Then I ran another .6 miles on my own and did 4 striders. First day of summer for me!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Easy mile jog at 7:58 pace |
| Saucony Ride 5 Miles: 1.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 02:49:35, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
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| Asics DS Racer 8 Miles: 27.00 |
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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 |
| Ran in North Carolina today. Went to Kelly Park in Apex and did the trail there with a little extra. 7:28 pace. Legs felt weird after the week off, but it was good to run again. |
| Asics Nimbus 14 Miles: 4.00 |
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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 |
| Ran an easy run with the kids (7:45 pace) and then a mile with Allison at the end of a walk. Got a massage and adjustment yesterday and got fixed up. Little sore today.
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| Saucony Ride 5 Miles: 5.00 |
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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 |
| Super easy run today. 8:00 pace for 4.2 |
| Asics Nimbus 14 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with the kids. Gabi and Sarah were with me at the end and hitting sub 7s. 7:08 ave for 4.5 miles. Ran with my wife after and took my annoying black lab with me. He was a pain like always, but I have never run with him before and I was dragging him at the end. I will have to do it more, but not everyday, or I will hate him more than I do already.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran with my boys this morning. 7:00 ave for 4 miles. Went with my wife again. This time for 4.5 miles, her longest run in 6 years. She has ran at least a little bit everyday this week, first time she has ever done that. Proud of her!
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| Saucony Ride 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles with Allie in 19:30 Core Synergistics
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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 |
| Easy 4 miles at 7:45 pace. I am way sore from Saturday's core, my legs are trashed. | | Add Comment |
| | 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 |
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Trail run today up in the play ground. We went up Buck canyon and then to the top of the ridge and trail blazed over a couple of ridges and found son new single tracks. Came down the canyon by the new church that roller coasters the whole way. 5 miles at 9:22 pace. Tough and fun run.
Ab Ripper
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| Brooks Cascadia 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran with the team up to Butterfield Park and back. Hit mid 6:00s coming back. 7:09 ave for the 5.2 miles.
Ran with Allison afterwards. We did 4 miles in 40:19.
Core Synergistics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran Butterfield canyon this morning. I started in the back and talked to every kid along the way. A lot of the kids ran well. I caught everyone, but Rory, Connor, and McKay. Last 3 miles were 5:31, 5:42, 5:25. 49.22 for the run. Ran with Allison after my run. She was hurting today and having shin issues again, so we were a little slower, but I am proud of her for getting out when it hurt. 4 miles in 41.21 today. Ab Ripper
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| DS Trainer 16 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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5k at an easy 7:30 pace
Bike ride after with Allie Ab Ripper
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 easy miles with Allie in 46.00 Core Synergistics
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| Saucony Ride 5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 90.90 | 37.20 | 1.00 | 0.00 | 0.00 | 129.10 |
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| DS Trainer 16 Miles: 27.00 | Asics Nimbus 14 Miles: 20.70 | Asics 1160 Miles: 17.20 | Saucony Ride 5 Miles: 19.00 | Asics DS Racer 8 Miles: 27.00 | Brooks Cascadia 7 Miles: 5.00 |
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