| 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 | | 138.10 | 3.00 | 0.00 | 0.00 | 0.00 | 141.10 |
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| Saucony Triumph Iso 5 Miles: 43.00 | Saucony Freedom Iso Miles: 58.10 | Mizuno Wave Sky 2 Miles: 34.00 | Nike Zoom Fly FK Miles: 6.00 |
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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 |
| AM- 4 miles at 7:28 ave. Back was tight, but better.
PM- Record high of 102 in SLC, bloody hot! 7:28 ave
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| Saucony Triumph Iso 5 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 |
| Easy 4 miles
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| Saucony Freedom Iso Miles: 4.00 |
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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 |
| Easy 4 mile morning run out to Butterfield and back. 7:31 ave
Easy 4 miles to private road and back from Monarch. 7:15 ave
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| Saucony Triumph Iso 5 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 |
| Easy 4 miles 7:41 ave
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| Mizuno Wave Sky 2 Miles: 4.00 |
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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 at 7:34 ave. Hot!
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| Saucony Triumph Iso 5 Miles: 4.00 |
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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 |
| Ran out to the Cove Pond and back. With 3 miles to go I tweaked my hip and couldn't run at first. Ender up running slow the rest of the way home. 7:45 ave
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| Saucony Freedom Iso Miles: 7.00 |
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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 |
| Hot run with Randy 7:49 ave
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| Saucony Freedom Iso Miles: 4.10 |
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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 |
| Same run as Tuesday. 7:33 ave. Hip still stiff.
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| Mizuno Wave Sky 2 Miles: 7.00 |
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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 |
| 9 miles at the Premier Invite at Cottonwood Complex. 7:36 ave
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| Mizuno Wave Sky 2 Miles: 9.00 |
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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 |
| Cove Hill. 7:38 ave
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| Saucony Freedom Iso 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 |
| 20 second progression run from Monarch. Bloody Hot! 7:44, 7:24, 7:01, 6:33, 6:15, cool down at 7:19. 7:03 ave
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| Nike Zoom Fly FK Miles: 6.00 |
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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 |
| 3 Miles easy with Tim. 7:39 ave
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| Saucony Triumph Iso 5 Miles: 3.00 |
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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 run, pretty warm out and I am trashed! 8:03 ave
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| Mizuno Wave Sky 2 Miles: 4.00 |
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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 mile loop around Emeline from Rosecrest, with Tim and Randy. 7:49 ave
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| Saucony Triumph Iso 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 1.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Started out at McKissick's with Tim, Conner, Kaden, and Mason. We ran together for 2 miles and then they feel back. The boys passed me at 5 miles when I got a drink, and then I passed them at Redwood Road at the light and never saw them again. I ran out north and saw Greg and some of his kids. Ran into my team on the way back, Kyler was up from Dixie today. Ran back solo. The plan had been to run with the boys down to practice and then run with the other boys at practice and I basically ran solo the whole run. Beautiful morning, in the 60s and nice. Felt decent for being beat up and tired all week. 7:03 ave the fist 9 and then ended with a 6:54 ave, so I picked it up on the trail. Pretty consistent. The weather was perfect!
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| Saucony Freedom Iso Miles: 17.00 |
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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 |
| 5 Easy mile up to Butterfield to practice and home. 7:39 ave
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| Saucony Triumph Iso 5 Miles: 5.00 |
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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 |
| 7:24 ave for 5 miles from Monarch toward Cove Pond and back.
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| Mizuno Wave Sky 2 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM- Solo run in the dark, same as Monaday's run. 7:57 ave. Groin still hurting and stiff.
PM- 5 miles on the grass at Butterfield Park. 7:51 ave
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| Saucony Triumph Iso 5 Miles: 10.00 |
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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 |
| 5 Miles to practice at Monarch, to the splash park with the kids, and home. 7:33 ave
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| Mizuno Wave Sky 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 1.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran down from Butterfield Canyon with Josh and Conner, ran down to the JRPWY for 13 at 7:03 ave. Greg jumped in with me for 3.5, then I finished the last 3.5 solo. 6:59 ave. Mile 1 was 8:12, then 2 was 7:10, 4 7:02, and 11 7:00, all others were sub 7:00 pace, last mile in 6:34. First 20 miler done!
Legs were tired, but not bad during the run today, did pretty well.
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| Saucony Freedom Iso Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 138.10 | 3.00 | 0.00 | 0.00 | 0.00 | 141.10 |
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| Saucony Triumph Iso 5 Miles: 43.00 | Saucony Freedom Iso Miles: 58.10 | Mizuno Wave Sky 2 Miles: 34.00 | Nike Zoom Fly FK Miles: 6.00 |
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