Speed only kills if you don't have it!

June 2023

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Type A Lifetime Miles: 66.60
Saucony Kinvara 8 Green Lifetime Miles: 131.90
Hoka Speedgoat 3 Lifetime Miles: 408.85
Nike Zoom Fly (Black) Lifetime Miles: 236.85
Saucony Endorphin Pro Lifetime Miles: 59.50
Saucony Endorphin Shift Lifetime Miles: 231.50
Saucony Triumph 18 Gray Lifetime Miles: 99.20
Nike ZoomX Invincible FK 2 Lifetime Miles: 107.50
Altra Rivera 2 Black Lifetime Miles: 25.62
Nike Zoom Alphafly Lifetime Miles: 35.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
126.209.000.000.000.00135.20
Saucony Endorphin Shift Miles: 29.00Nike ZoomX Invincible FK 2 Miles: 18.50Saucony Triumph 18 Gray Miles: 34.70Nike Zoom Fly (Black) Miles: 35.00Hoka Speedgoat 3 Miles: 8.00Nike Zoom Alphafly Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

It took me two days to get the achilles ready to run a  bit today.  Had some time this morning, so I made myself run longer, especially since I couldn't run yesterday.  Went 7 miles out to the Cove and back, different route than usual.  Achilles was pretty rough, for sure.  7:49 ave

Saucony Endorphin Shift Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Rough run at first.  the achilles took a long time to start loosening up.  I had to work a little to drop my first half average under 8:00 to 7:50 after an 8:44 ave.  The kids rocked the 19.4 mile aid station at UV marathon.  Early morning and not much food made this run a bit tougher too, but it was mostly the achilles.

Nike ZoomX Invincible FK 2 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

First day of XC 2023.  Had a bout 40 kids out today, lots of Trek and FSYs this week.  Ran up Emeline and back with the kids and Lucy and Aubrie.  Achilles was a bout the same, maybe a bit better to start.  About 1.5 in I couldn't feel it as much.  I have some new methods and tools to work on the achilles, so hopefully I can get it better this summer.  7:51 ave.

Saucony Triumph 18 Gray Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Woke up early and went running solo before practice.  Achilles took longer today to warm up, probbly about 1.5 miles.  Did the same run as Saturday, but a bit faster.  7:37 ave.  Went to practice and lifted at the HS.

Saucony Endorphin Shift Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran up the rail trail behind our Condo and into downtown, then made my way up into Deer Valley.  I was struggling, not just with the sore achilles, but with the run.  I figured out why on the way back.  It was all uphill!  7:32 ave.  8:34, 8:18, 8:15, 6:58, 6:33, 6:35.

Nike ZoomX Invincible FK 2 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Same run as yesterday, minus Deer Valley.  Went to Downtown PC and back to the Condo.  achilles was worse today, eventhough I babied it yesterday.  7:41 ave.  8:41, 8:28, 6:45, 6:50.

Saucony Endorphin Shift Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Picked up Jaren and Nate from FSY at BYU and then went to Provo Canyon to run.  I eneded up leaving early and never saw the boys.  Achilles was pretty tight like usual until 1-1.5 miles.  Beautiful morning and the canyon was pretty.  Great run, even though it was busy.  I went up to Bridal Veil Falls.  the trail was blocked because of the slide, so I went around on the road.  Ended up over 8, so I added on a bit to get to 8.5.  Good run!  7:26 ave

Went to Magelby's for French Toast after the run.

Nike ZoomX Invincible FK 2 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Started in the back with Tim and Aubrie, went pretty slow talking to the new kids as we went.  Went faster the 2nd half of the run slo, it was downhill too.  Ran up Private Road and then toward Butterfield Canyon and looped on the new trail by the rodeo grounds back to Mirabella and the trail.  7:41 ave.  8:52, 8:26, 7:24, 6:58, 6:46

Saucony Endorphin Shift Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Went out after practice and lifting.  was thinking about 4 but ended up going 7.  This was a rough run achilles wise, it was pretty tight and then I alter my step and feel it in my right knee, etc..  The weather was awesome though. like 60 degrees!  Ran to the Cove pond via Prosero and then came back on the trail to Mirabella, and back on Rosecrest.  Turned around to Crow Rose once I decided to go longer.  It was a slow run with a lot of discomfort and trying to step semi-normal.  I also ran on the grass islands as much as possible.  7:54 ave.

Saucony Triumph 18 Gray Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Achilles was sore today and I didn't get ultrasounded so it was rough going.  4 mile loop with Shaggy, Rosecrest, and Highfield.  7:50 ave

Nike Zoom Fly (Black) Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Blackridge today and we got rained on most of the run.  Still a fun run and good to be back on the trails.  Went really slow, like 9:37 ave. The clay on the trail is super slick.  I was happy because I haven't done a trail run in a year.  I went and got adjusted yesterday and did some trigger point stuff and scaped and it all seemed to help.  I wasn't as stiff and sore today as I have been.  The switchbacks up seemed to be not as extreme and I was able to get warmed up.

Hoka Speedgoat 3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

Ran down to Nephi from Cottonwood with Jaren.  The achilles was a bit better than usual, and I tried to warm it up the best that I could.  We went easy and eased into the run, and increased pace as we went.  All of my miles were progressive until 7, and then I went 6:27, 6:27, and 6:19.  This was a good run for me.  jaren ran the first half with me and then took off.  Average for the run was 6:50, my original goal was 7:00.  Good start to a Father's Day weekend.

Nike Zoom Fly (Black) Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran up the Cove Hill and back from Butterfield and then a mile out and back on Emmaline.  7:45 on a windy day.  The first mile I ran with Tim and the achilles was struggling, it got better as I went after that.  The kids had a hard time on the hill in the wind today.

Saucony Triumph 18 Gray Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Solo run after practice and lifting, late morning.  Super nice running weather in the 60s.  The achilles was stupid as usual and it took a while to get going.  Went easy and averaged 7:33.  8:22-6:37.

Saucony Endorphin Shift Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.000.000.000.006.00

Butterfield Canyon.  The weather was nice and cool this morning, absolutely beautiful!  Took a while to get the achilles going, it definetley didn't like the uphill start.  First mile was about 9:21, the next two were 8:41 and 8:46, then I went 6:37, 6:32, and 6:22.  7:43 ave.  Good to run the canyon again.

Nike Zoom Fly (Black) Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran after practice late morning. Lifted arms and legs today.  Achilles was about the same.  A bit warmer, but still nice out. Went 8:19, 7:48, 7:24, and 6:43.  

Saucony Endorphin Shift Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran up Yellow Fork road and back.  8:42 ave.  Achilles was about the same.  The weather was way nice and the canyon was awesome.  I had a young lady, junior, who didn't eat much yesterday and ended up lying on the trail and we had to get her up and walk her down, so that made the trip down pretty long.  

Hoka Speedgoat 3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

Long Run with Jaren.  Ran in my race shoes I got last year.  We progessed well and Jaren took off the second half.  Achilles had issues like always, but I did okay.  6:38 ave

Nike Zoom Alphafly Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles, mostly with jaren along the Platte River trail in Casper.  7:31 ave

Achilles was still and sore the whole run, never lossened up.

Saucony Triumph 18 Gray Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran around Hill City SD, if you could call it that.  Mostly limped a long bymyself.  Achilles was way bad today.  I should have packed my ultrasound.  8:17 ave.

Nike Zoom Fly (Black) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Easy run around Hilly City, exploring with Jaren.  Not as bad off as yesterday, but this achilles sucks!  Beautiful area!  7:52 ave

Saucony Triumph 18 Gray Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Solo long run up the Mickelson Trail and back.  Gorgeous area and the trail was nice.  All up on the way out and down the way back.  Jaren was running too, but was way ahead.  Achilles still sucks!  7:38 ave

Nike Zoom Fly (Black) Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Easy run around Hill City with Jaren.  Achilles no better.  7:47 ave.

Saucony Triumph 18 Gray Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
126.209.000.000.000.00135.20
Saucony Endorphin Shift Miles: 29.00Nike ZoomX Invincible FK 2 Miles: 18.50Saucony Triumph 18 Gray Miles: 34.70Nike Zoom Fly (Black) Miles: 35.00Hoka Speedgoat 3 Miles: 8.00Nike Zoom Alphafly Miles: 10.00
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