| 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 | | 177.70 | 21.00 | 3.00 | 0.00 | 0.00 | 201.70 |
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| Asics Nimbus 14 Miles: 64.00 | Saucony Ride 5 Miles: 70.00 | Altra Instinct 1.5 Miles: 14.00 | Brooks Cascadia 7 Miles: 15.20 | DS Trainer 16 Miles: 4.50 | Asics Cumulus 14 Miles: 34.00 |
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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 up Butterfield Canyon and back with Greg. Not a bad run for being tired and beat up. Planted some Hammer drinks at 4, 8, 12, and 16. Last mile was 5:45. Hammy still way tight. It was nice to get another 20 miler out of the way. 2:25:43 for the run
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| Asics Nimbus 14 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM- Early morning run with Rory and Connor. 6.5 miles in 7:27 pace
PM- Ran 5 miles in 7:44 pace.
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| Saucony Ride 5 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Day off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 3.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM- Easy run to Rose Crest and then 4 with the kids and back. 7:39 pace.
PM- Super hot Butterfield Canyon run. It was 97 degress today and that is a tough freakin run anyways. 7:06 ave pace. 16:56 for the last 3 miles.
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| Saucony Ride 5 Miles: 13.50 |
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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 run with some striders this afternoon. Had an adjustment today which seemed to really help at first, but I tighened up again after my run. Left leg still jacked up. I need a massage now. 7:59 ave.
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| Altra Instinct 1.5 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 |
| Ran from the USU course up around Lundstrom and over to get Aggie Icecream. Added a miile too for 4 miles. 7:33 ave.
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| Altra Instinct 1.5 Miles: 4.00 |
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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 |
| 6.5 in the AM. 7:35 ave.
4.5 on the course this afternoon. 7:42 ave.
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| Saucony Ride 5 Miles: 6.50 | Brooks Cascadia 7 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Ran at Butterfield Park and did some speed with the kids. 6x 500 and 1 200. 6 miles total.
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| Altra Instinct 1.5 Miles: 6.00 |
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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- 6.5 at 7:18 pace in the rain.
PM- 4.5 miles on the course at 7:54 pace
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| Saucony Ride 5 Miles: 6.50 | Brooks Cascadia 7 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 5.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Greg and Connor from Alta down Little Cottonwod. Connor went 12.5 miles with us. Greg and I went down through Draper into Riverton and over the to South Jordan on the river trail. We ran into Jerry Sloan on the trail at the end and chatted with him for a few minutes. Coach Sloan is always cool. Finished the run in2:11:33, 6:34 ave. Legs will be sore!
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| Asics Nimbus 14 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Very slow painful easy run with my boys on the trails by our home course. Legs are still shot from Saturday! I was having a hard time walking today and then myself run. Owy!
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| Brooks Cascadia 7 Miles: 6.20 |
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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 morning run with Pres Roth and Briggs. Legs still sore! 6.5 miles. The weather was awesome though! First cool morning all summer or falll.
PM- Ran around butterfield marking intervals and coaching. Easy pace. 7:53 ave. Legs are still sore! They were a lot better, but I can't believe how shot they are.
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| Saucony Ride 5 Miles: 11.00 |
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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 from Monarch up around the Cove and back by myself. Legs still sore! 7:30 pace
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| Saucony Ride 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 4.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Took the day off. Woke up early and did a 20 miler up Butterfield Canyon and back. Legs were still sore especially the calves. I really had to zone out on a 20 miler by myself with sore legs right off the bat. Butterfield was closed because of last week's flooding and the roads were all mdirt packed, but there was no traffic. I was able to push at the end and still ran 2:26:29 for the run. Cold this morning at first, but then it ended nice.
Off to Boise now to Bob Firman.
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| Asics Nimbus 14 Miles: 20.00 |
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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 |
| Easy 4 with Haag and Mike Enger from the Hotel around Meridian. Mike and I added another 2 miles at the end. Legs felt better today. 7:51 ave.
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| Saucony Ride 5 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran from Monarch up Little Grinder. then went around the Res and down Emeline to Butterfield. Looped around and down 6400 w. and 13440 S. and back with the varsity boys. Right around 8 miles in 54:42
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| Saucony Ride 5 Miles: 8.00 |
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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 |
| Easy run around Butterfield marking intervals. Then I ran down to Rosecrest Park and back. Felt worse than yesterday, really tired and stuffy.
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| DS Trainer 16 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 5.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM- Ran over to practice and ran ahead of the boys out to the Cove and then with Connor a little on the way back. Cool and windy this morning. 7:19 ave for 6.5 miles.
PM- Progression run with the team. I started back behind everyone and increased as did they. Ran with my little freshman Keaton in the middle and we pulled up on varsity, then I finished with them. 7:45 first mile and 5:44 last mile (7:45,7:41,6:58,6:25, 6:35 uphill, 6:05, 5:44. We ran up the trail and private road to 6400 W. and over to Main. took Main to 5600 W, then back to Rosecrest park and don the trail. 7 miles at 6:45 pace. Felt good, other than it was freezing! 50 degrees the day after 86 degrees is a shocker.
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| Asics Cumulus 14 Miles: 13.50 |
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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 run with my freshmen boys. 4 Miles loop at 7:25 pace
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| Asics Nimbus 14 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 1.00 | 1.00 | 0.00 | 0.00 | 10.50 |
| Went up to Alta with pres Roth and Tim. We ran this afternoon because it was so cold this morning. It was about 40 degrees at the top about 1:00pm and 60 degrees at the bottom. I ran with them down the canyon until the last mile and then I pushed out a 5:38. 6:38 ave for the run. The run was quick, but all steep downhill and I was holding back to their pace for most of it. It will still beat me up I am afraid, but I needed a bit more downhill. the canyon was beautiful with the changing leaves and the snow. Good run.
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| Asics Cumulus 14 Miles: 10.50 |
| | Comments(2) |
| | 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- 6.5 miles, 4 with the kids from Rosecrest Park up Emeline and back. 7:36 ave. Legs sore from Saturday, mostly IT bands and Quads.
PM- Easy 3.5 miles at 7:42 pace. Legs better, but still sore.
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| Asics Cumulus 14 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 177.70 | 21.00 | 3.00 | 0.00 | 0.00 | 201.70 |
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| Asics Nimbus 14 Miles: 64.00 | Saucony Ride 5 Miles: 70.00 | Altra Instinct 1.5 Miles: 14.00 | Brooks Cascadia 7 Miles: 15.20 | DS Trainer 16 Miles: 4.50 | Asics Cumulus 14 Miles: 34.00 |
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