| 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 | | 154.80 | 2.00 | 5.60 | 1.00 | 0.00 | 163.40 |
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| Asics Novablast Miles: 77.50 | Saucony Triumph 17 Miles: 29.20 | Hoka Speedgoat 3 Miles: 13.00 | Saucony Endorphin Pro Miles: 8.30 | Saucony Triumph Iso 5 Gray Miles: 25.50 | Saucony Kinvara 9 Miles: 4.50 |
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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 |
| Cove Hill back and forth. 1 full hill and several partials. 7:42 ave
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| Asics Novablast Miles: 7.00 |
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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 mile out and back with Lucy and the boys on Emeline and Juniper Crest. 7:18 ave
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| Saucony Triumph 17 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 2.00 | 0.00 | 0.00 | 5.40 |
| 2 miles of tempo 5:39 and 5:44 back to back from Prospero the last two miles of the time trial. 7:13 for the whole run.
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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 |
| Erics Trail and a new one on the back slo that hoooked me on to the trail that drops down to Juniper. I went back the normal way after going to the look out. 8:50 ave
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| Hoka Speedgoat 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran to Monarch and then did part of the run with the team and headed home. Easy run in my new marathon shoes. Might wear them tomorrow. 7:51 ave.
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| Saucony Endorphin Pro Miles: 3.20 |
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| | Race: |
Orchard Days (3.1 Miles) 00:18:23, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.10 | 0.00 | 0.00 | 5.10 |
| Super smoky today but we ran the Orchards Days 5k in Santaquin anyway. A couple fast guys, but Jaren and I did okay. The 1 and 2 took off and beat us pretty good, but we took out the other two guys about half way. i caught Jaren at about a mile and we ran the next 1.5 together and then he pulled away a bit on the last .5 of uphill. I stayed close, about 5 seconds back and ended up 4th iwth an 18:23. Mile warm up and cool down.
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| Saucony Endorphin Pro Miles: 5.10 |
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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 |
| AM- easy smoky run before my first day back to work.7:32 ave
PM- ran 3 hot smoky miles after work and lift legs. 7:26 ave
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| Asics Novablast Miles: 7.00 |
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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 |
| Easy run in the hot afternoon with Aubrie and Lucy at practice. 7:41 ave
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| Saucony Triumph 17 Miles: 5.00 |
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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 with jaren in the afternoon. About 90 degrees. 7:33 ave. Legs are still pretty sore from lifting.
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| Asics Novablast 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 |
| Up and over Blackridge to BST and back. Ran around the res to make it 5. 8:11 pace. Hot hot, so I got in the res after, felt nice.
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| Hoka Speedgoat 3 Miles: 5.00 |
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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 |
| Hot easy run at 97 degrees and 5:00 pm. 7:22 ave
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| Asics Novablast Miles: 3.50 |
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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 |
| Ran around at the Premier Invite at Cottonwood Complex during the first 3 races. 12 miles total at 7:52 ave
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| Saucony Triumph Iso 5 Gray Miles: 12.00 |
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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 |
| Loop from Rosecrest around Cove Pond downd 13400 S and back on Mirabella, plus a bit. 7:29 ave
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| Saucony Triumph 17 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 | 1.00 | 0.00 | 6.00 |
| Up to the Cove and then back up and down. One of my down miles was 4:59. It rained all day alot and then it rained on us at practice, but it brought back all of the smoke. Craziest weather I have ever seen!
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| Asics Novablast Miles: 6.00 |
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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 with Lucy. 7:24 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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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 |
| Ran with my girl coaches today 7:42 ave
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| Saucony Triumph 17 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I am sick and felt sick all night, probably shouldn't have run, but I did. Ran the first 10 with Tim and Hunter, then the last 10 down to the Parkway solo. I kept a decent pace, but I felt aweful and was destroyed when I finished. I will be sore too! 6:52 ave
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| Asics Novablast Miles: 20.00 |
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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 very slow and sore miles around Cottonwood complex for Pre-Region. 8:34 ave
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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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 |
| Up Cove Hill and back. the back hurt, quads are trashed! 7:37 ave
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| Saucony Triumph 17 Miles: 4.00 |
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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 |
| 6 miles loop mostly solo at practice. 7:39 ave. Legs still sore.
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| Asics Novablast 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 |
| 8:03 ave for my early morning run.
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| Saucony Triumph 17 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 |
| 7:05 ave, last mile in 6:20. Started slow up Butterfield Cayon and ended at the Jordan River Parkway on 12600 S. First mile was 7:50. Ran with Tim and his crew for about 6-7 miles. Finished the rest solo. Felt way better than last week. The smoke was really bad today though.
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| Asics Novablast Miles: 20.00 |
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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 |
| AM- 4.5 miles at 7:31 ave
PM - Cove Hill and 4 miles at 7:33 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.50 | Asics Novablast Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.50 | 0.00 | 0.00 | 4.50 |
| 7:10 ave at Monarch. Did one mile in just under 6:00 and .5 at 2:45. Legs still a bit sore
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| Saucony Kinvara 9 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 154.80 | 2.00 | 5.60 | 1.00 | 0.00 | 163.40 |
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| Asics Novablast Miles: 77.50 | Saucony Triumph 17 Miles: 29.20 | Hoka Speedgoat 3 Miles: 13.00 | Saucony Endorphin Pro Miles: 8.30 | Saucony Triumph Iso 5 Gray Miles: 25.50 | Saucony Kinvara 9 Miles: 4.50 |
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