| 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 | | 192.10 | 4.00 | 11.60 | 0.00 | 0.00 | 207.70 |
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| Adidas Super Nova Glide Miles: 62.10 | Asics Nimbus 16 Miles: 17.00 | Brooks Pure Cadence Miles: 30.50 | Brooks Pure Grit Miles: 46.00 | Altra Lone Peak 2 Miles: 16.00 | Adidas Ultra Boost Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Warmed up almost 2 miles and then did 8 x 400 Little Grnder repeats. Kicked my butt! 1:40 was my best and ave was 1:46. Slow! It was hot too, 70 degrees at 6:00am.
PM- 90 degrees. It was hot and legs were tired, but I cruised another 4 miles. 7:28 ave.
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| Adidas Super Nova Glide Miles: 11.00 |
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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 on Leila out to Mirabella and down 13400 S, up Rosecrest and back on Leila. 5 mile loop in 37:35 ave.
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| Asics Nimbus 16 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Got up early and ran out to the Cove Pond and back. Did 2 X 1 mile repeats. Mile 5 was 5:32, recovered for 6 and ran mile 7 in 5:26. Cooled down a mile on Leila. 7:14 ave for the 8 miles.
PM- Ran out on Leila and Mirabella and back. Cooler with some cloud cover this afternoon, but still warm. 7:24 pace.
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| Adidas Super Nova Glide Miles: 4.00 | Brooks Pure Cadence Miles: 8.00 |
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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 up sun bloom and out around the Cove, down 6400 W and 13400 S, back on Mirabella and Prospero/ Leila. Did my run before I went to Graduation. 7:26 ave. Cooler then it has been which I appreciated.
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| Asics Nimbus 16 Miles: 8.00 |
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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 out to Butterfield Park and back after work. Finally, I am out for summer! The run was bla today, but I got it done. 7:25 ave.
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| Adidas Super Nova Glide Miles: 4.00 |
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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 |
| Ran up to Butterfield and then ran the Butterfield Brawl course. It was tough and the trail was very rough and I almost twisted the ankles several times. Hopefully the rain will help it out and it will be better in the next 2 weeks, because it is very rough in some places. Saw Steve King on my way back up the Res side. 50:48 for the part. 1:19:38 for the run, 7:57 ave. Ran in my new Pure Grits today, I liked them!
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| Brooks Pure Grit Miles: 10.00 |
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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 |
| Same run as Saturday but 1 minute faster on the course and 18 seconds faster overall. I was tired and didn't feel great, so I was surprised that I ran faster. The trail was a bit better in places than Saturday because of the rain, but it was still really rough in some spots. 1:19:18 fro the run
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| Brooks Pure Grit Miles: 10.00 |
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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 |
| Morning run out to the Cove and Rose Canyon Road and back. Went out on Leila and Crown Rose. 7 miles at 7:19 ave. Legs were tired from yesterday, but not too bad by the end.
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| Adidas Super Nova Glide Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| Ran out to the Coave and back and did the same workout as last Wednesday. Mile 5 and 7 were speed. I did both 2 seconds slower than last week ( 5:34, 5:28). Cooled down a mile on Leila. 7:08 ave for the run. Tired after this one!
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| Brooks Pure Cadence Miles: 8.00 |
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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 down 5th Ave in New York and into Central Park with Diana. She didn't go far, just the the lake and then I ended up going the rest of the way myself. Did a loop and took a few pics and headed back on 5th Ave. 7:35 ave
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| Adidas Super Nova Glide Miles: 8.00 |
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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 |
| Ran down to Central Park again this morning and decided to do the road loop. They were having a Oakley Mini 10k there. The winner was the chica who won Boston. I did the loop weaving though all the super slow people and then added on. I also shot over to get some pics of the Temple while I was on that side. Very humid and warm this morning, about 80 degrees, so I was sweaty. Fun run though. 5th ave wasn't bad today because it was earlier Saturday morning and stores were probably just opening. 7:14 ave
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| Adidas Super Nova Glide Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM- First day of XC. We had about 100 kids out for practice, a lot of them will stick it out, we will lose some. Did a loop down ( 6000 W, Main, 5600 W) with the kids, then went another 1.5 with the faster kids. 5 miles at 7:31 ave
PM- Drove to the church by Fort Herriman. It was cloudy because a storm was rolling in and I was super grateful because it cooled it down from 90 to about 78 degrees. I ran the Butterfield Brawl course. The trail was better, but still super rough in a lot of places. Ran the run about like the last two. I ran it in 50:03 and Starva tells me it was 50:46 from some reason??? Ran an extra mile at the end.8:06 ave. Got done just before the thunder storm.
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| Altra Lone Peak 2 Miles: 7.00 | Adidas Ultra Boost Miles: 5.00 |
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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 2 miles down to practice and then 5 with the kids up private road and back at 7:04 ave, and then home. 58:12 for the run
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| Adidas Super Nova Glide Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| AM- Ran to Monarch for practice then with my boys up to Butterfield Park the Shaggy Peak way. I went an extra half mile toward the Cove. Did a tempo mile at 5:28, then recovered a mile and then went 5:20 on the last one. Felt hard, but was happy that I ran fasterthan last week. Cooled down to home. 6:54 ave for the 7 miles and and the warm up mile was 7:56
PM- Hot 93 degrees run to Butterfield Park and back. 7:27 ave
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| Brooks Pure Cadence Miles: 8.00 | Asics Nimbus 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran down to practice the 2 mile way. Ran a Juniper, Rosecrest, 13400 S loop with the boys. 45:29 for the run
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| Adidas Super Nova Glide Miles: 6.10 |
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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 loop around Shaggy and Rosecrest with the kids. Did some striders at the end. 7:35 ave
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| Adidas Ultra Boost Miles: 4.00 |
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| | Race: |
Butterfield Brawl Trail 10K (6.2 Miles) 00:47:22, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 2.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Drove to the church across from the trailhead and warmed up for 1 mile. The race was pretty loaded again for a little trail 10k, but Golden Harper stole the show. He ran 2.5 minutes faster than last year's race! The rest of the guys were within a couple minutes from me. I just am not a great climber since I killed my hip 5 years ago, so those guys that can climb, especially the first part, pull away enough that I can't get them. I was in 8th for a while and then pulled into 6th, but could never gain enough. I got in trainer pace mode too being by myself. Overall it wasn't bad, and I came out without falling or getting hurt. 47:22 was my time, about a minute faster than last year.
Cooled down with my HS kids that ran the 5k for just over a mile.
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| Brooks Pure Grit Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Easy run down to practice, up to Butterfiled Park with the boys and back. Ran home after. 7:32 ave.
PM- 91 Degrees! Ran out to Butterfield Park the Crown Rose way. 7:12 ave.
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| Adidas Ultra Boost Miles: 11.00 |
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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 |
| Ran up to the church on Juniper and then did a shoreline loop with my kids. Did the 5.5 mile loop at 7:39 ave. This is the best I have ever done on this trail and I led the boys the whole time, and actually kiccked their butts pretty good. Felt decent for a tough run. Ran hom at the end and add a half mile. Stayed on the grass the whole way home.
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| Brooks Pure Grit Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 2.50 | 0.00 | 0.00 | 12.00 |
| AM- Ran to practice then did the trail, 6400 W, 13400 S loop with the kids. Did 2.5-3.5 in 5:29 with Tanner, recovered a half mile and then did mile 5 in 5:29. Cooled down a mile and then ran home. 6:55 ave for the 6.1 mile loop with the boys.
PM- 97 degrees! I went up Crown Rose to Butterfield park and went further out so I could run a segment on Leila that had been taken away from me on Strava. Ran the 5.5 in 3:05, the new CR is 3:49 and it didn't give it to me. Stupid! Anyway hot run and 7:08 ave.
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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 |
| Ran up to the Reservoir this morning and added on to make 2 miles 8:45 ave. Ran with the boys up and over Blackridge to Little Bradshaw and back, 7:57 ave. Always a tough run! Only had about 50 kids out today. Ran home nice and easy after 7:53 ave. 9 miles
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| Brooks Pure Grit Miles: 9.00 |
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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 |
| Woke early and did a short run before Youth Conference. Super tired! Pushed the last half mile. 7:32 ave
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| Adidas Super Nova Glide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 0.00 | 3.10 | 0.00 | 0.00 | 10.50 |
| AM- Warmed up 1.5 miles. Ran 5k time trial with the team.It was a tougher course being all uphill up Shaggy and Prospero, then down mostly the second half down Leila, Juniper, Murdoch down to Monarch. I was 18:40 for the 5k and 5th. We were missing some boys. It was way hot too, about 75 to 80 degrees at 6:45 am! Cooled down for two miles at 8:00 ave.
PM- One of the hottest runs ever out to Butterfield Park and back, up Crown Rose and down Mount Ogden. 7:43 ave
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| Brooks Pure Cadence Miles: 6.50 |
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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 |
| Ran up the Varisty Hill or lookout with the boys today. Tough up and down Yellow Fork as always. 1:29:00, 9:53 ave.
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| Altra Lone Peak 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 192.10 | 4.00 | 11.60 | 0.00 | 0.00 | 207.70 |
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| Adidas Super Nova Glide Miles: 62.10 | Asics Nimbus 16 Miles: 17.00 | Brooks Pure Cadence Miles: 30.50 | Brooks Pure Grit Miles: 46.00 | Altra Lone Peak 2 Miles: 16.00 | Adidas Ultra Boost Miles: 20.00 |
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