| 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 | | 1516.40 | 142.40 | 17.10 | 1.00 | 0.00 | 1676.90 |
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| Asics Trail Attack Miles: 4.00 | Asics 1160 Miles: 370.50 | DS Trainer 16 Miles: 192.60 | Saucony Ride 5 Miles: 421.50 | Saucony Type A Miles: 32.70 | Asics Nimbus 14 Miles: 255.30 | Asics DS Racer 8 Miles: 27.00 | Brooks Cascadia 7 Miles: 131.80 | Altra Instinct 1.5 Miles: 48.70 | Asics Cumulus 14 Miles: 100.70 | Mizuno Precision 13 Miles: 34.20 |
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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 this morning out to Fort Herriman and back. there was an inch of snow on the roads again for slick going. Started way slow, but picked it up as I went. Ended with a 7:38 ave. My goals this year are very basic: Stay Healthy Run over 2013 miles. Run sup 2:33:00 in a Marathon Cross Train 2-3 times per week.
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| Asics Trail Attack 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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran up the new Murdoch road and out to the end of Juniper after school. Came back on Emeline and Mount Ogden. Hit the last mile in 6:06, not bad for my fifth time out and 19 degrees. 7:19 ave. | |
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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 in the cold 7:25 pace | |
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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 in the cold again, 7:22 pace | |
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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 with Greg from the school. 7:36 pace | |
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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 in 10 degrees 7:35 pace
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| DS Trainer 16 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 |
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5 miles with Greg and the kids from the HS, 7:13 pace 12 degrees and crappy air
upper and lower body workout after.
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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 |
| 4.5 miles from the HS, 7:19 pace. Legs are sore today from Plyos. |
| DS Trainer 16 Miles: 4.50 |
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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 |
| Ran in some new Ride's today, not too bad. Went up to the end of Butterfield Park and back from my house. Legs were tired and it was 14 degrees out. 7:20 pace though. |
| Saucony Ride 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran about the same run as yesterday but had to stop for a potty break at Fort Herriman, and then I added on a bit. 15 degrees outside and 7:16 ave. |
| Saucony Ride 5 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Okay I am about sick of the crappy air and nasty cold. I waited until afternoon even though I had the day off and wanted to go this morning, but it was too cold. It warmed up to about 16 degrees by the time I left after lunch. Legs felt better today and I had a decent run overall, best one since I started up again. Went out to Butterfield Park and back. last mile was 6:01, half downhill, but no matter, still good for me right now. 35:35 for the 5 miles.
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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 |
| Haven't been well the last week and haven't got much sleep. I went out today and ran off a little stress though in some clean fresh air finally. It was way warmer too. 4 miles at 7:01 pace felt good.
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| Saucony Ride 5 Miles: 4.00 |
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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 |
| Chest and back |
| | 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 |
| Plyometrics |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ran out to Fort Herriman and back. 40 degrees out and fresh air beats the heck out 5 degrees and bad air! I am super tired because I got to bed at 3:00am and got up at 6:00am. 3 hours of sleep on top of my last week is no good. Hope I don't get sick. 6:57 pace for the run with the last mile in 5:56, good for me right now. Started P90X two days ago. I have had it for years now, but never done the program. I figure it will be good cross training, when I get over the soreness!:) Arms and shoulders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Sames run as yesterday. It was nice again, about 40 degrees. Ran well and hit a 5:55 last mile. 6:58 average. Yoga
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| Saucony Ride 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 |
| 4 miles this morning when it was still cold. 7:22 pace. Legs were tired. Legs and Back
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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 |
| Kenpo |
| | 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 this afternoon after work. Tired and my back is sore from yesterday. still ran 29:01 though. Chest and back, and Ab ripper after run.
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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 |
| Plyometrics |
| | 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 |
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4 miles this afternoon from home. No watch, but around 7:20 pace or quicker.
Arms and Shoulders and Ab Ripper
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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 |
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Ran before lunch from school. I went down 11800 S and got on the trail by the Mountain View Corridor and headed North for 1.5 miles and then came back. 7:28 pace for the run. Yoga
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| Saucony Ride 5 Miles: 5.00 |
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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. Fresh snow on the roads this morning. Slow going out, around 8 minute pace, but quicker back. 7:28 pace. Legs, Back and Ab Ripper
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Out to Fort Herriman and back this afternoon. 7:10 average for this progression run. 6:05 last mile. Kenpo
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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 |
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4 Miles out to the trail on Leila to Mirabella and back on Rosecrest. 28:54 for the run.
Chest, Back, and Ab Ripper.
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| Saucony Ride 5 Miles: 4.00 |
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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 |
| Plyometrics |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles in 28:11, last mile in 5:52. Arms, Shoulders, Ab Ripper
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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 in 28:46. Yoga
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| Saucony Ride 5 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 |
| Met Greg down in at the Jordan Parkway Trail. Freezing wind at the park and on the way out. Ran out to the south on the trail to 14600 south and then down the private road that meets back up with the Lehi trail. Good run and conversation. we ran good coming back with the last 3 miles under 7:00 pace. 7:12 pace for the 8 miles. Legs, Back, and Ab ripper after the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Had the day off so I woke up this morning and went for 7 miles. I ran out to the Cove Pond and back. It was about 20 degrees outside, and I am a little sore and tight from Saturday's 8 miler and leg workout, but I seemed to move ok still. 7:09 ave for the run. Kenpo
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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 this afternoon in a long sleeve and shorts, about 45 degrees. 7:19 pace Yoga
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| Saucony Ride 5 Miles: 4.00 |
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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 |
| Core Synergistics |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 this afternoon. First 3 were easy and then I pushed out a 5:38 last mile. Felt good. 28:09 for the run. Kenpo
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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 this afternoon. 7:27 ave. X Stretch
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| Saucony Ride 5 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 |
| Met Greg down on the Jordan Parkway off of 12300 South. The wind was freezing going out to the south at first! We had a good run though and it was good to run with someone again and visit. We wentbout to the end of the trail in Bluffdale and a bit further, then came back. Last mile was 6:17. We got done right before all the snow hit. 7:11 pace for the 8 mile run. Core Synergistics
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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 |
| Yoga X |
| | 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 |
| AM- Woke up at 5:00am and ran in the cold for 5 miles. 7:30 pace
PM- Chest, Shoulders, Triceps, Ab Ripper
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| Saucony Ride 5 Miles: 5.00 |
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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 |
| Had parent/teacher conference from noon to 8:00pm, so I did my run early and my workout late. I met Jenny and her sister at the parkway on 12300 south. We did a big loop on the trail to 14600 south and back on 1300 W, to 11400south and back on the trail. We ended up going 11 miles, which was more than I wanted, but it was slow enough I was fine. Cold and windy this morning and the run was long, but not bad running with the ladies. 8:16 pace for the run. PM- Plyometrics!
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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 |
| AM- Legs were way tired and so I was I when I got up. It was in the teens for temperature, and getting up at 5:00am was tough, but I toughed it out. 4 miles at 7:56 pace. PM- Back, Biceps, Ab Ripper
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| Saucony Ride 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 |
| 4 Miles this evening at 7:30 pace. Yoga X
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| Saucony Ride 5 Miles: 4.00 |
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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 |
| Woke up up early this morning and went out for 6 miles. I ran out to the Cove and back. Legs were heavy and tired so I had to push through today. The way out was hard and slow, but I picked it up on the way back and fished with a 6:02 mile after my first mile was 8:38. 7:13 ave. Legs, Back, and Ab Ripper
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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 |
| Kenpo |
| | 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 |
| 34 years old today! I wanted to sleeping today, but I had to go to school because of ACTs, so i got up at 5:00am in the freezing cold and ran 5 miles. 7:28 pace. PM- Chest, Shoulders, Triceps, and Ab Ripper. Day turned out nice after a way cold morning.
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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 |
| Sick with stomach flu |
| | 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 |
| Still sick! |
| | 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 |
| Ran out on the Corridor with the kids. 5 Miles at 7:28 ave. Felt ok for having been so sick on Wednesday, but still fatigued.
Plyometrics
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| Saucony Ride 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with Greg and my boys today long. We took off slow and gradually increased the pace. We went up the trail from Monarch, Mirabella to Main, to 6400 W, up around the Cove and a back on 13400 S 5600 w and the trail. Last mile was 6:22. Last 4 under 7 minute pace. Rory, Bryce, and Derek only went 7, but Greg, Connor, McKay, and Jesse all went the 10 with me. Felt good, but tired at the same time. 7:12 pace. Biceps and Back, Ab Ripper I am beat! Going to Logan tonight though for the last USU Basketball game with my wife, should be fun if I don' t fall asleep..
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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 from the high school. It was way nice today, 55 degrees. 6:59 ave. Legs and Back, and Ab Ripper
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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 today 7:20 pace. Did some hills while the kids were doing repeats. Beautiful day!
Kenpo
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| Saucony Ride 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 65 degrees felt hot today! Ran a loop with Greg and the boys up the trail to Mirabella and back on Rosecrest and Juniper from Monarch. Did 6 x 100 meter striders on the grass. 6:55 pace. | |
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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 |
| Got up early and ran before school. Went out to the Cove pond and back. Slow going out, just under 8 min pace. finally got going at the end with the tired legs and finished with a 7:24 ave. PM- Plyometrics
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| We stayed at the Hampton in Logan last night for my wife's Birthday. I ran from there up 1400 North toward Green Canyon. The road was blocked off so I turned around and loop around campus. Took a potty break in the education Building and ran back on 10th North and 200 East. 7:19 ave. Chilly but not too cold in Logan this morning. I enjoyed running in the old stomping ground. Turned out to be a beautiful day!
PM- Back, Biceps, and Ab Ripper.
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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 |
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Ran out to the Cove and back with Greg during practice while the kids did hills. 7 miles at 7:09 pace
Yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran with Greg out to the Cove and back on the trail from Monarch. Nice day! We did 4 x 100 meter striders at the end. Legs, Back, and Ab Ripper. Super tired after this workout today!
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| Saucony Ride 5 Miles: 6.50 |
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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 |
| Had a track meet at Hillcrest so Greg and i got our run done around that area. We did 6 miles at 7:10 pace. The pace felt good for how sore my butt and legs were from my workout last night. Kenpo
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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 around Washintong with Chuk and the boys. 7:15 pace. | |
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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 |
| Stayed in Hurricane last night and ran with Greg in the morning. Wind was chilly, but otherwise nice weather. We ran out of town toward Washinton on a course that Greg had plotted out. A couple good hills in the run. Felt good for a longer run. 7:26 pace for the 12 miler. |
| Saucony Ride 5 Miles: 12.00 |
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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 |
| 7 miles this afternoon as the kids did hill repeats. I just ran up and down the hills but did not go fast. 7:29 ave. Core Synergistics
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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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran with the boys from the school out to the trail on Mirabellaand back. Good pace and conversation. 7:04 pace. Kenpo
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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 or P90X because the Track meet went so long. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran an easy 10.5 with my boys. We ran from Monarch up the trail to Mirabella and over to Main, took Main to 6400, up to Butterfield around the Cove and back on 6400, 13400 S, Mirabella and the trail. 7:28 pace. Had to hold back with the boys to keep it easy at the end. X Stretch
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| Saucony Ride 5 Miles: 10.50 |
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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 do to Monarch and ran with Greg to the splash park while the kids were doing a Fartlek out to the Cove and back. Hooked up with Haag until the end of Butterfield Park and then ran out to the Cove Pond and back to Monarch myself. Ran home afterwards 7:19 ave for the run. Core Synergistics
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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 to Monarch then ran with the boys up to the fire station then over to Mountain View Corridor and out a couple miles then back home. 8 miles at 7:29 pace.
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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 | | 9.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| We were going to go to Provo to do LA Freeway, but postponed it because of the rain. I ran with Chuk, Rory, and Connor today and we did the big Herriman loop. Started off with the first two miles at 8:10 pace then picked it up. Last mile was 5:50 for me. Felt pretty good and the weather was perfect and air was nice and fresh. 1:10.01, 7:00 min ave. Just registered for the Provo Half yesterday, and unless I get time that might be my first race of the year.
Yoga X
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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 to Monarch for practice, did 5+ miles with the boys and ran home. 7 miles at 7:20 pace. Chest and Back, and Ab Ripper
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles at 7:27 pace. Plyometrics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran with Lucy up to the Cove and back form Monarch at practice, plus a bit more. 7:16 pace |
| Saucony Ride 5 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice afternoon for a run. I went 15 with Greg at 7;25 pace. We ran from the high school up around Butterfield Park and out around the Cove. We went up to Butterfield Canyon and ran up about 3/4 a miles and then down Bachus and 11800 S to the school. | |
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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 |
| Got up early and did 3 easy miles. 7:51 pace. Legs are tired. Legs, Back, and Ab Ripper
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| Saucony Ride 5 Miles: 3.00 |
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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- Ran over to Rosecrest and then out to the Cove with the kids, then back home. 6.5 miles at 7:16 pace. PM- Ran 3.5 miles while the kids while they were doing hills. It was rainy and cold this afternoon. 7:12 pace
Kenpo X
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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 to Monarch for practice. Ran 7 with Greg up the trail, Mirabella to Main, up to 6400 West, and down private road and the trail. Ran home too. 9 miles at 7:11 pace. Chest, Shoulders, Triceps, and Ab Ripper
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| Saucony Ride 5 Miles: 9.00 |
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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 to meet the kids at Rosecrest then went up Emeline with the boys and headed home at the end of our 4 miles. 7 miles at 7:24 pace. 28 degrees this morning! | |
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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 |
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Ran with the boys on the same run as the other day, but opposite direction. 7:09 pace Back, Biceps, and Ab Ripper.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No workout, too busy! |
| | 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 on a loop around Providence and and back from Logan High. Yes, the loop included the Providence hill. Ran 6 more around the west part of Logan after the 3200m races at the track meet. 12 miles at 7:20 pace. I always like running in Logan. |
| Saucony Ride 5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran with the boys this morning in the cold and snow. 6.5 miles at 7:22 pace |
| Saucony Ride 5 Miles: 6.50 |
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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 to Monarch and ran with Connor, Chuk, and Rory out on the the Mountain View Corridor and back. Cold and a tough north wind. 7:17 pace. Legs, Back, and Ab Ripper. This workout kicked my butt today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Early morning freezing cold run with the kiddos. 6.5 at 7;29 pace. Super sore from the 10 miler and legs yesterday. Heading to St. George for a couple days for a conference, and looking forward to some nicer weather. |
| Saucony Ride 5 Miles: 6.50 |
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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 |
| Ran a loop from Sunbrook around Valleyview and Dixie. I am still sore from Tuesday, so I took it way easy. 7:31 pace |
| Saucony Ride 5 Miles: 5.00 |
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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 |
| Had my wife dropped me off on the Veyo hill and I ran through all the constuction on the marathon course down to Sunbrook. Great run and good to get the first 20 miler in. 6:53 ave. |
| DS Trainer 16 Miles: 20.00 |
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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 |
| Easy morning run at Sunbrook to loosen the legs up. 7:36 ave. |
| Saucony Ride 5 Miles: 3.00 |
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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 |
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AM- Ran to Rosecrest and ran 4 with the kids and then home. 6.5 miles in 48:10. Legs felt a little tired this morning. PM- Easy 3.5 with Greg while the kids did speed. 7:30 ave. Chest, Back, and Ab Ripper
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| Saucony Ride 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 this afternoon at 7:06 pace. 7.5 with Greg. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- Ran to Rosecrest then up to the top of Juniper with the boys, then home. 6.5 miles at 7:13 pace PM- 4 miles with Greg before the meet at Herriman. 29:02
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| Saucony Ride 5 Miles: 10.50 |
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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 |
| Ran to Monarch then ran up around the Res and Butterfield with Rory, Chuk, and Greg. 7:19 pace. Finally nice weather today! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 4.50 |
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Warm afternoon. Ran after practice for 4.5 miles. Did the 4th mile in 5:34, which was fast for me since I have done zero speed this year. The last 4 miles was 6:41 ave. Biceps, Shoulders, and Ab Ripper.
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| Saucony Ride 5 Miles: 4.50 |
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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 around Kaysville for 8 miles with Greg. 7:15 ave. Kids did great today at the Davis meet. My Freshman sprinter Kaysha broke the 4A state record in the 200m. Distance kids competed well. | |
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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- Ran easy with the boys 6.5, 7:22 pace. PM- Easy 3.5 with Greg
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| Saucony Ride 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 1.50 | 0.00 | 0.00 | 7.00 |
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Ran to Monarch for practice. Ran with the kids to 6400 then I went down 13400 S. The wind was a hard north wind today and chilly, but I mostly had a cross wind. Did a mile in 5:27, recovered for a half mile, then did a half in 2:38. Felt surprisingly good. 7 Miles at sub 7:00 pace
Went home and did Leg, Back, and Ab Ripper, so it made for a pretty tough afternoon.
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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 |
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Easy morning run. 7:23 pace. Got really sore from legs yesterday!
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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 | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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Evening run tonight after we got home from celebrating the 10th anniversary. Went out to the Cove pond and back. Went out slow and progressed to a decent pace. First mile was 8:06 and last mile was 5:41. 49:27 for the run. Still pretty sore from the leg workout on Tuesday!
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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 |
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Easy 3.5 with Greg. Did two laps of strider. Hammstrings still sore. 7:20pace. X Stretch
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| Saucony Ride 5 Miles: 4.00 |
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| | Race: |
Provo Half Marathon (13.1 Miles) 01:18:41, Place overall: 12, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.40 | 13.10 | 0.00 | 0.00 | 0.00 | 15.50 |
| First Race this year and first real speed workout. This was the beginning of a crazy busy day! I got up at 4:00am and drove to Provo. I ran into my assistant coach Greg Shaw picking up my packet. We ran into our fellow track coach Bryan Nicholson at the buses, small world! It was cold up the canyon, but it was great during the race. Greg and I warmed up for 1 mile and then lined up. I wanted to run 6:00 pace today, this being my first speed all year and me being sore still, plus an easy course. Greg and I took off slower and kept the pace. I felt good until mile 5 when I missed the water and was given Gatorade. A mile later I was cramping in my stomach. Greg left me around mile 6-7. I got some water about mile 9ish and felt better again until the end. No one passed me the whole race, so I'll take it. Felt good to run faster again, I am excited to run again once I get some good speed work in this year. 1:18:42 for the run. Afterward I drove home showered, drove to Brigham City to the Temple for the sealing of my sister in-law and her husband to their newly adopted daughter. Then drove right back home to our Herriman Twilight Track Invite and was there until 10:30pm. Long day!
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| Saucony Type A Miles: 14.10 | Asics 1160 Miles: 1.40 |
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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 |
| 7 easy miles, and 4 of those with the boys this morning at 5:30am. 7:23 pace. Legs are tired and a bit sore. | |
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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 run this afternoon by myself. 7:14 pace. | |
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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 |
| Got up at 5:00am and ran out to the Cove pond and back. 7:35 pace. Ran at lunch 3 miles at 7:08 pace |
| Saucony Ride 5 Miles: 10.00 |
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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 |
| 5:00am run, 6 miles at 7:29 pace. Foot hurts from yesterday. | |
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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 easy miles with Greg at 7:28 pace. Yesterday we won back to back Region titles in Track with boys and girls. |
| Saucony Ride 5 Miles: 4.00 |
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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 |
| Super tired this morning getting up! It has been a long week! Greg came over and we ran up Butterfield Canyon and back. Warm morning, 60 degrees at 6:30am. We averaged 7:46 up the canyon. The last 2 miles I lost Greg and pushed a last mile in 5:58. 2:25:49, 7:17 ave. Felt pretty good, foot still sore, but I ran strong at the end. Good to get another 20 out of the way. |
| DS Trainer 16 Miles: 20.00 |
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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- Early morning 7 miler to the Cove and back. It was about 68 when I left at 5:30am. Nice, but warm. Went out at 8:00 pace and then picked it up to finish at a 7:24 ave. PM- Super hot afternoon run. I just went 3 miles at 7:22 ave. 93 degrees!
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| Saucony Ride 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 |
| Ran on the trail on the corridor from the HS. Super hot again! 7:03 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 |
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AM- Got up at 5:00am and went 7 out to the Cove pond and back. Did the last mile in 5:26. 7:11 ave. PM- Ran with the boys up Shaggy and around Rose Crest and 13400 South, then did 8x100m striders on the grass. 4 miles 7:23 pace.
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| Saucony Ride 5 Miles: 7.00 | Asics Nimbus 14 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 |
| Ran an easy 5 miles around Northwest Herriman. 7:13 pace. Tomorrow is State! | |
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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 only got about 3 hours of sleep last night, so I was dying today. Greg has had some IT band issues so we were both hurting for our 20 miler. We took it way slow with the intention of just getting it done. We ran from the State Track meet at BYU up to Vivian Park and back. Packed a bottle belt. we had a good conversation going that helped us get through a tough run for today. 7:35 ave
My kids did awesome! Lucy ran a :64 last lap of the mile to pull ahead and win and my boys rocked some 4:17s and 4:19s. We are in the hunt for possibly two State titles with girls and boys, but it will be close.
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| DS Trainer 16 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 |
| Ran with Greg pretty easy from BYU out passed Timpview and back. Corbin Talley joined us the last mile. Nice morning, but the day was all over with rain and cold and wind and hot. We ended up winning State with our girls and lost a close one to Wood Cross by 6 points with our boys! Lucy was the star even though Kaysha gets more hype. She ran a sweet 3200 race and dominated the field with a 10:32 (5:05 last mile). She came back and won the 800 in 2:13, and 30 minutes later came from way behind with a last 100 meter kick to pull us from 4th into 1st in the Medley! She won all 4 distance races and if you count Cross, all 5 for the year. Awesome! Congrats to Corbin Talley for his double 3 peat in Track. He has won ever since I was at Riverton and we beat Davis with both teams in 2010. Congrats to Logan Fielding for his first State title with his team! Great day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran up to the top of the Cove and back today by myself. Had some music on and released a little stress on the way. Ran into Lucy about half way and stopped to chat for a second. Felt pretty good on the way back and opened it up. Last 3 miles went 6:10, 6:01, and 5:41. So 7:52 for the last 3 miles. 6:53 ave. Ab Ripper and 3 sets of 11 pull ups.
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| Asics Nimbus 14 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 |
| Super tired today. I feel a little burned out from life in general, it hasn't been the best day. I took it easy and went up on Rosecrest then went down Mirabella and up to 6400 West. I went out toward the Cove a bit and then home on Rosecrest and Leila. 7:28ave. |
| Saucony Ride 5 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 | 1.00 | 0.00 | 0.00 | 11.00 |
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AM- 7.5 miles, 5:33 last mile 7:19 ave.
PM- 3.5 miles easy, 7:10 ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 1.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Got up ealy to run a little longer. I haven't gotten much sleep and took two days off, not by choice. I went out around the Cove and up Main to the dip by High Country and back. Sluggish and tired, but pushed the last mile in 5:49. 13 miles @ 7:18 ave.
Off to Haag's wedding now
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| Saucony Ride 5 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Met Greg and Logan Clark at Greg's house. We ran up 10400 S, around Day Break Lake, past the HS, and up Main and 6400 W and back. Nice easy pace with 7:30s out and 7:00s back. Beautiful morning for a long run. Felt good and the run went by quick because of good conversation. 7:14 ave. |
| DS Trainer 16 Miles: 18.00 |
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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 run with the kids during their speed work. 7:29 ave. | |
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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 down to Monarch and then ran 4.5 miles with Chuk, Connor, and Rory. Did a long loop home to make it 7 miles. 7:12 ave |
| Asics Nimbus 14 Miles: 7.00 |
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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 out to Fort Herriman and back. Nice day, and the last Friday of this school year! 7:24 pace. |
| Saucony Ride 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Greg and I ran from Butterfield Canyon to my house this morning. Super nice morning. We took a GU around mile 4 and some water. I wanted to get a good solid tempo run into today with at least 6 miles at 6:00 minute pace or better. Here are the splits: First mile warm up 6:50, 6:20, 6:08, 6:08, then we got busy after the GUs, 5:48, 5:49, 5:54, 5:47, 5:50. 47:47 for the 8 miles. We cooled down from Monarch to my house at a 7:56 mile. Hope I don't get too sore. Last big run before Utah Valley, now I can just relax the rest of the time. Greg did well and was with me all but the 9th mile, but still ran great. We were both tired and beat up today, so I felt good about the effort and results. Shooting for a 2:45 next week.
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| DS Trainer 16 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran down to Monarch and ran a loop up the trail around Butterfield Park and back on 6400 W and 13400 S. Ran home after. 7:01 pace for the 7.5 miles. Nice and warm today. Legs were a bit sore yesterday and today from Saturday, but should be fine by Saturday. |
| Asics Nimbus 14 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Early morning run out to Butterfield Park and back. Last mile in 5:30. 7:17 ave. Mile cool down on Leila in 8 minutes. |
| DS Trainer 16 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 |
| Hot afternoon run the long way from my house to the HS. My little boy had track practice so I ran over to watch. 7:12 pace for the run. Last day of school for me today. |
| Asics Nimbus 14 Miles: 5.00 |
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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 |
| Easy run with Allie today. We did a 3.5 mile loop at 9:50 pace. Then I ran another .6 miles on my own and did 4 striders. First day of summer for me!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Easy mile jog at 7:58 pace |
| Saucony Ride 5 Miles: 1.00 |
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| | Race: |
Utah Valley Marathon (26.2 Miles) 02:49:35, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
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| Asics DS Racer 8 Miles: 27.00 |
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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 in North Carolina today. Went to Kelly Park in Apex and did the trail there with a little extra. 7:28 pace. Legs felt weird after the week off, but it was good to run again. |
| Asics Nimbus 14 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 |
| Ran an easy run with the kids (7:45 pace) and then a mile with Allison at the end of a walk. Got a massage and adjustment yesterday and got fixed up. Little sore today.
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| Saucony Ride 5 Miles: 5.00 |
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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 |
| Super easy run today. 8:00 pace for 4.2 |
| Asics Nimbus 14 Miles: 4.20 |
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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 with the kids. Gabi and Sarah were with me at the end and hitting sub 7s. 7:08 ave for 4.5 miles. Ran with my wife after and took my annoying black lab with me. He was a pain like always, but I have never run with him before and I was dragging him at the end. I will have to do it more, but not everyday, or I will hate him more than I do already.
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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 |
| Ran with my boys this morning. 7:00 ave for 4 miles. Went with my wife again. This time for 4.5 miles, her longest run in 6 years. She has ran at least a little bit everyday this week, first time she has ever done that. Proud of her!
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| Saucony Ride 5 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles with Allie in 19:30 Core Synergistics
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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 at 7:45 pace. I am way sore from Saturday's core, my legs are trashed. |
| | 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 |
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Trail run today up in the play ground. We went up Buck canyon and then to the top of the ridge and trail blazed over a couple of ridges and found son new single tracks. Came down the canyon by the new church that roller coasters the whole way. 5 miles at 9:22 pace. Tough and fun run.
Ab Ripper
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| Brooks Cascadia 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran with the team up to Butterfield Park and back. Hit mid 6:00s coming back. 7:09 ave for the 5.2 miles.
Ran with Allison afterwards. We did 4 miles in 40:19.
Core Synergistics
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Ran Butterfield canyon this morning. I started in the back and talked to every kid along the way. A lot of the kids ran well. I caught everyone, but Rory, Connor, and McKay. Last 3 miles were 5:31, 5:42, 5:25. 49.22 for the run. Ran with Allison after my run. She was hurting today and having shin issues again, so we were a little slower, but I am proud of her for getting out when it hurt. 4 miles in 41.21 today. Ab Ripper
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| DS Trainer 16 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
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5k at an easy 7:30 pace
Bike ride after with Allie Ab Ripper
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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 |
| 4.5 easy miles with Allie in 46.00 Core Synergistics
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| Saucony Ride 5 Miles: 4.50 |
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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 5 miles with Greg this morning. we ran froom the back and talked to all the kids on the way. 7:39 ave. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
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Ran from the Stake Center up in the playground. Ran toward the back canyon and then down toward the corridor. The way back is a good climb for about 1.5 miles, pretty tough. Me and my 3 best guys and one from last year lost everyone else right here. A lot of kids still ran well, but that type of run is when you see who is tough. 7:42 ave 12 mile bike ride with Allison out to Camp Williams and back. 65 minutes Ab Ripper
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| Brooks Cascadia 7 Miles: 5.10 |
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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 |
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Easy run with Greg. 7:42 pace
Core Synergistics
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| Asics Nimbus 14 Miles: 5.00 |
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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 |
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Easy run this morning with the kids. 5 miles at 7:06 pace. Ran another way easy 3 miles with Allie at 10:03 pace. Ab Ripper
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| Asics Nimbus 14 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Went out for 4 miles this morning with my new Nike + watch. Went out to the Church by Butterfield Park and back. Ended up with a progression run: 8:01, 7:31, 6:45, and 5:40. 28:01 for the run. Ran right after with Allie. Her shins were hurting today so she was slower, and we went up some hills like Mount Ogden. Went out to Butterfield Park to, just a different way. 10:26 ave. Cool Morning after all that rain last night.
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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 | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
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Up at Lava today for camp. Ran with Allison for 5k this morning before the kids came. 10:43 pace PM- Ran with the kids on our evening 5 miler. Good run, most of it is at 7,500 feet or higher. 35:34 Felt strong, but never pushed too hard. Ran faster than everyone but Connor, Rory, and McKay.
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| Brooks Cascadia 7 Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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AM- Ran with Allison for 3 miles easy. 32:04
PM- Ran down to Lava Pool. This is a brutal run with steep downhill for almost 6 miles and then rolling hills into town. It drops from 7200 feet to 5200 feet in about 5.7 miles the drops
another 100-200 feet in the next 3.4 miles and has a lot of rollers. It is always hot too, and today was no different. Rory and Connor ran sub 52:00 for the 9.1 miles and McKay was around 55 min. I started a minute behind the team and ended up 4th down with a 56:34 my best time ever. All of my miles, even the one with the big Lion hill were under 7:00. Fastest mile was 5:13 and slowest was 6:57. Legs are trashed now!
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| Asics 1160 Miles: 9.10 | Brooks Cascadia 7 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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This morning I ran with Sarah and Madi on a relay team to close out camp. The 1.4 mile course is very hilly and at about 7,500 feet, plus everyone's legs are trashed! I did my legs in 8:41 and 8:50 for 3rd in the relay. Our team time was 59:04. Legs were dead and I had Connor and Rory chasing me down with no one really in front to chase myself. Fun, but it hurt! Camp was awesome this year, best camp I have ever put on! Great kids and great efforts!
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| Brooks Cascadia 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Still in Lava. Ran with Allie this morning on High Country and on our relay loop backwards. She ran a bit faster, my quads and IT bands are so trashed I could hardly keep up. Hope this loosens me up a bit. 32:54 | |
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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 |
| Ran 3 mile with Greg from Monarch. Still sore, but nothing like yesterday. 23:40 for the run. |
| Asics Nimbus 14 Miles: 3.00 |
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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 |
| Ran with Allie this morning around the Cove and Butterfield Park on a loop from Rosecrest Park. Legs are still tired, not super sore anymore. 10:21 ave. Saw a lot of the results for the half marathons around today, and it made me want to run any of them. None seemed too deep on the guys end. However, if I would have run one of them it probably would have been deep like Lavendar Days was last year, at least that is my luck usually. :) And I was too beat up from camp.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 2.00 | 0.00 | 0.00 | 10.50 |
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Did a 7 mile run with 14 x 1 minute Fartleks. We went from Monarch out to the Cove Pond and back. I made Stockton run with me. It was a good run and felt good to push a little, all I ever do is base, so a little speed felt great. 7:09 ave.
Ran with Allison and my semi- retarded black lab today when I got home. Allie did 8 1 minute Fartleks. It her her and she wasn't used to it, but she rand well. 10:03 ave for 3.5 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.90 | 0.00 | 0.00 | 0.00 | 0.00 | 8.90 |
| Ran up Yellow Fork with the kids. Trails runs are tough, especially when you are already tired and have not run one in a while. Fun run today though. We had more people make it to Look Out Ridge then ever before, including 2 freshmen and an 8th grader! Came down the Snake Trail today, which is always way fun to run down. Nice morning and a tough run. 8.9 miles in 9:30 ave. Bike ride with Allie up to the Mouth of Yellow Fork and back, 11.5 miles.
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| Brooks Cascadia 7 Miles: 8.90 |
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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 Greg this morning up to the private road and back from Monarch. 7:40 pace
JP showed up today to run with the kids, they always think it is cool when a college runner comes back to run with them.
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| Saucony Ride 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran the Dimple Dell Gully loop today. Started out with Greg in the back and caught Lucy on the big hill and finished with her. 50:06 for the 6.5 mile loop. Fun run!
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| Brooks Cascadia 7 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
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Easy run this morn with Greg. 23:47
2 easy miles at 10:00 pace with Allie.
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| Asics Nimbus 14 Miles: 5.10 |
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| | Race: |
Mona 5k (3.14 Miles) 00:17:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.40 | 0.00 | 3.10 | 0.00 | 0.00 | 4.50 |
| I was asked to help with the local race in the town where I grew up. My friend's dad is the race director. We came down to Mona last night and stayed with my parents. I set up the chute, clock, and timing system before the race and had enough time to get a 1 mile warm up in. Jake Morgan was the only real competition. He was a :47 high kid in the 400m last year in high school and supposedly ran at Weber. I didn't know if he was in decent shape or not? He won that race the last 3 years, including beating me last year. We took off at around a 5:20 pace. The course climbs in the last couple miles, so the first mile is the fastest. We ran together and he kept pulling ahead and then I would catch him on a turn. This went on until 2 miles where he gapped me by about 6 or 7 seconds. He looked comfortable, but about 2.5 miles I surged on a flat before we hit the last uphill and he came back to me. I knew I had to make a move, because there was no way I could out kick him in a 200 meter sprint to the finish. I realized that he wasn't in as good of shape as I thought when he was coming back to me. I surged passed him and he dropped back. I hit the hill hard and kept pulling away. He ended up about 40 seconds back at the end and totally dropped bad. First win in 4 years! Even if it was a little local race I will take it. 17:52 was my final time. I cooled down and watched my little brother take 4th, and my wife finish with a good time for her. Jaren ran the kids mile and took 2nd in her age. Between the 3 of us we came away with $45 in prize money, not bad for a little fun run.
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| Saucony Type A Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran out to the Cove pond and back from Monarch. Ran most of the way with Connor,, Rory, and JP. Did 4x2 min farleks and 1x1 min. |
| DS Trainer 16 Miles: 7.00 |
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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 |
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Easy run around Daybreak Lake with my new assistant coach Caisa Brown.
Des News Half tomorrow.
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| | Race: |
Des News Half (13.1 Miles) 01:16:33, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 13.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Had to get up at 3:00am and get on the bus at U of U at 4:00am. Sat around at the start for almost two hours. Saw the Wild Bull and chatted. Warmed up a mile before. Legs we tired 2 miles into the race, and I never got in a rhythm and always felt tight and sluggish. I should not have worn my Type As because of the holes in the bottom. I hit some puddles in the first couple on miles and got water up inside. Around mile 8 my feet were hurting. Between that and not being in Half shape I struggled to run the last few miles. Lucky for me Greg and Brian Summers found me with 3.5 to go and ran with me in, that helped a lot. 1:16:33 for the run with I will take for how I felt. I never ever loosened up, arms and shoulder were tight too. Blisters are bad, both about the size of quarters and right on the balls of my feet. I don"t think I will be able to run for a couple of days. I did like the course and would like to run it again.
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| Saucony Type A Miles: 14.10 |
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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. Hanging out at Lava |
| | 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 |
| Easy 5 miles with Allie this morning on our evening camp run. Her first 5 mile. 2 easy miles at 7:34 pace after. Legs are sore, but the blisters on my feet are the worst.
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| Brooks Cascadia 7 Miles: 7.00 |
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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 out to Butterfield Park and back and then did 4 with Allison. Her legs were hurting today, so we went over to Rosecrest Park and did 1.5 miles barefoot on the grass. |
| Asics Nimbus 14 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.30 | 1.70 | 0.00 | 0.00 | 0.00 | 6.00 |
| Went out to our course and did repeats on a .85 mile loop. I did one with the boys and one with the JV boys and Lucy. Both were 5:20s, which is about 6:20 pace on the hills. 6 miles total. |
| Brooks Cascadia 7 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 |
| Ran easy with my coaches today around the Oquirrh Temple and Daybreak Lake. Connor and I added to miles after for 7 total. Came home and ran 1.5 with Allie and then left her and ran a total of 4. 11 miles total and the fastest mile was 6:43.
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| Asics Nimbus 14 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 |
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Yellow Fork with the kids. We had 40 kiddos make it up to the top of Varsity Hill. 15 runners, 3 Coaches, and 1 current college runner went to Lookout Point. Awesome! I took my phone and got some pics today. Always one heck of a tough run! 9 miles at 9:05 pace.
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| Brooks Cascadia 7 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Did a loop from Monarch up the trail and private road and down 6400 W and 13400 S. Ran easy with Greg today from behind the kids, then ran the last 3 with Caisa. 7:42 pace for the run.
Seminary teachers cooked the team breakfast this morning after the run for Pancake Friday.
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| Asics Nimbus 14 Miles: 5.10 |
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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 |
| Drove down to Provo Canyon and ran about 3 miles before Derek and McKay showed up. When they got there we ran up to Canyon Glen Park to watch Rory and Connor start their Grizzly Trail race. we ran up to Bridal Veil and back and hung out until they finished, then chatted with Harpers for a while. Rory one and broke Danny Moody's CR, and Connor was 4th. We finished our run down and then sat in the nice cold river. Nice easy run.7:28 ave for the 11 miles.
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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 | | 11.00 | 0.00 | 0.50 | 0.00 | 0.00 | 11.50 |
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Easy run this morning at practice with Greg. Ran 7 miles down 1500 East in Logan with the kids at Camp. 6:48 pace in 95 degrees weather. Dropped all the kids and Greg. Strider on the quad after.
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| Asics Nimbus 14 Miles: 7.00 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran 3 times. Morning-clocking the morning miles and back. Late Morning- over to Lundstrom Park with the kids and back. Evening- Planet walk
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| Altra Instinct 1.5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM- Ran down to the USU course and ran 2 miles of the tempo run with them. PM- Logan River Trail with the kids.
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| Asics 1160 Miles: 3.50 | 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 |
| Easy run with Greg and the kids. Greg and I went 4 miles though, while the kids went 1.5 with us. |
| Asics Nimbus 14 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 |
| Easy run with the kids and Caisa. 5 miles at 7:57 ave. | |
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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 |
| Easy run with Greg n the Pipeline trail up Mill Creek Canyon. I needed this run. I am pretty hammered from Aggie Camp and the trail was nice and easy and we went way slow. 8:57 ave. |
| Brooks Cascadia 7 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 |
| AM- Ran up to do hills with the kids. Did 3 repeats of the Mistress, but was mostly there for support.
PM ran easy with the kids on a loop around the Cove Pond form Rosecrest. Pushed Caisa's 3 boys in the triple for more than a mile.
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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- Went out for 4 miles up the trail to the Res and back on Juniper. I got out late, so it was hot. Hammy is bruised from working it over and legs were tired. easy pace, but hot! PM ran from Rosecrest up to the Res and back, super hot! Added another 1.4 to make it 6.
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| Saucony Ride 5 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Can't call this epic run easy! Greg came over early and we drove up to Timpanooke Trail head. We started running at 6:45am. I had run on this trail before, but never to the top. It is a little more rough and technical than the Aspen one in my opinion. We ran a good pace for the first 6 miles up and then it gets crazy and is hard to go fast when you hit the saddle and the ridge. We ran into some Ultra guys at about 5 miles up that had started at 5:00am. They told us that they had made it to the top in 2:20 and that was their fastest time. We of course had to beat that. We hit the summit or peak in 1:53:46. It was cold on top, but we only stayed long enough to take some pics and eat a granola bar, so I didn't ever put a jacket on. The glacier was about dried up, which I had never seen before, but the views were great. The trail going down is rough, so it wasn't a lot faster going down at first.After about 12 miles the legs were hammered! But we took it easy and were careful and made it down with only one casualty, Greg's shoe that ripped out the toes. We made it down and and finished just as it was hitting the high 80s. 3:19:32 for the 15 miles, fastest mile up was 11:20 and down was 8:14. 4500 feet plus going up and down in elevation change. I will probably pay for this run for a couple of days, but we kicked the crap out of it at the same time. I was really surprised we made it to the summit in under 2 hours! Great run!
I was smarter on this run than past hard trail runs, i.e. Grand Canyon rim to rim in 2004 where I almost died with less than 1 mile to go. I ate some granola and cliff bars, gatorade chews, and drank about 90oz of water. Felt good today, other than the pain!:)
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| Brooks Cascadia 7 Miles: 15.00 |
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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 |
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AM- 7 easy miles PM-3 easy miles
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| Asics Nimbus 14 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 easy miles | |
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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 |
| 5 miles with Tim at practice. Then 3.5 with Allie after. |
| Asics Nimbus 14 Miles: 8.50 |
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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 |
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AM- 7.5 miles with Haag around our course PM- 3.5 miles with Caisa and Tim from Run Gr8.
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| Saucony Ride 5 Miles: 3.50 |
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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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles. I ran up early and met Pres. Roth, Mike, and Tim and we ran my course and mapped it out ran home from the top of Junipercrest |
| | 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 early. Legs were dead and I felt really slow the first mile or so. Ran up around Juniper Crest, Emeline, and Rosecrest. 4 miles at 8:01 ave. |
| Saucony Ride 5 Miles: 4.00 |
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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 |
| Ran my Butterfield Canyon 20 mile course with Tim McKissick. He is shooting for a sub 3:20 St. George and I needed slow because of the busy week and dead legs. Wore my sleeves for this one, which was alright. I have never worn sleeves on a run before, just after, a little hot but not bad. Tim was hurting, but ran really goo. I talked his ear off. Saw the tail end of my kids and ran into T Bean as he was finishing his run. 2:45.37 for the 20 miles. Good to get a 20 under my belt and the legs felt better. |
| Asics Nimbus 14 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM- Easy morning run. Legs were tired, but ok. Felt good to stretch them out. 6.5 miles before the first day of school.
PM- 4.5 miles running up and down Little Grinder with the girls and then down to Monarch. 7:14 ave.
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| Asics Nimbus 14 Miles: 6.50 | Altra Instinct 1.5 Miles: 4.50 |
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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 on the new trail by our course. Super hot afternoon. Ran with Caisa mostly. Cut it short because of my little boy's Birthday.
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| Brooks Cascadia 7 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM- Morning run with the kids. Ran over to Rosecrest and then ran up to the church on Juniper and back. Mostly with Pres Roth. 6.5 miles
PM- Tummy was sick all day. Wanted to run with the kids during speed, but really was only able to run an easy 4 miles around the park at Monarch
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| Asics Nimbus 14 Miles: 6.50 | 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran easy with the kids on a loop up Shaggy, around the Cove, and back down 6000 W and 13400 S. Way hot today, 95 degrees! Did a mile barefoot at Monarch and 6 x 100 meter striders. 7:57 ave.
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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 | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| 10k this morning early with Tim. Legs are still trashed and found out last night my left IT band is trashed too. 7:57 ave
PM- Easy run with Caisa and the girls mostly from the HS out to 13400 S and back. 95 degrees again. 7:50 pace.
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| Altra Instinct 1.5 Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran this morning early again. Felt tired the whole time. Legs still beat up. Ran out to the end of Butterfield Park and back. Pushed the last mile in 5:43 though. First bit of speed all week long. 7:17 ave.
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| Asics Nimbus 14 Miles: 5.30 |
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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 |
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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- 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 | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Might try my Precisions for the marathon instead of the DS Racers. The DS could go another on, but with the hammy not 100%, I might want cushioning.
Ran an easy Lopp up the trail and Private road to 6400 W and down 13400 S. I hit the 4th mile in 5:11 today for my tempo. Warm again, but the legs aren't sore and I felt alright. 7:08 ave.
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| Mizuno Precision 13 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 |
| Morrning 5 mile run with Pres Roth. Easy pace
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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 |
| Easy 3 miles in the afternoon. We are leaving for St. George tonight.
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| Mizuno Precision 13 Miles: 3.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 02:42:26, Place overall: 38, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| I wasthe first guy on the list to miss getting to plant drinks, so I was out on the course doing it last night. It was chilly this morning, one of the colder St. Georges I remember. Got on the bus about 5:00am. When I got to the start I put on a space blaket and hunkered down with Dave, Logan, and Clyde until we had to start moving. Greg found me at the start. It was pretty cold at the stat and I wore sleeves and gloves and never took them off the entire race. This one ended up being a tough one. I think it was a little cold for me, and the last of miles and speed or racing because of the hamstringseemed to play a role too.
I seemed to get into rhythms at times, but reall fell off twice for a couple of miles. I pretty much ran the same as I did at Utah Valley without cramping. A lot of people seemed to have a good day, but for me it was a tough day. My splits were a little off,my watch wasn't quite on the mile markers, it seemed to record about 20 seconds before. My first mile was actually 6:12 and I was 37:00 through 10k, but this is close enogh to post. Ended up mostly running by myself the entire race after 10k. 2:42:26 was the final time. Clyde and Dave were in the chute waiting like usual, so I waited for some people with them for a while. I was dissapointed that I couldn't run as fast as last year. My half was 20 seconds faster last year, but the total run was 2:25 slower than last year. Ended up 6th in the age, so I did plaque. The marathon was done well like usual. the 10 year dinner was great. The weekend was nice. A lot of my friends ran very well, so congrats to them.
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1
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5:50 |
-- |
5'50"/mi |
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2
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12:07 |
+ 0:27 (-8%) |
6'17"/mi |
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3
|
18:01 |
- 0:23 (6%) |
5'54"/mi |
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4
|
23:50 |
- 0:05 (1%) |
5'49"/mi |
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5
|
29:52 |
+ 0:13 (-4%) |
6'02"/mi |
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6
*Fastest
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35:34 |
- 0:20 (5%) |
5'42"/mi |
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7
|
41:18 |
+ 0:02 (-1%) |
5'44"/mi |
|
8
|
48:00 |
+ 0:58 (-17%) |
6'42"/mi |
|
9
|
54:43 |
+ 0:01 (-1%) |
6'43"/mi |
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10
|
1:01:05 |
- 0:21 (5%) |
6'22"/mi |
|
11
|
1:07:58 |
+ 0:31 (-9%) |
6'53"/mi |
|
12
|
1:14:42 |
- 0:09 (2%) |
6'44"/mi |
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13
|
1:20:49 |
- 0:37 (9%) |
6'07"/mi |
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14
|
1:27:03 |
+ 0:07 (-2%) |
6'14"/mi |
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15
|
1:33:03 |
- 0:14 (3%) |
6'00"/mi |
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16
|
1:38:53 |
- 0:10 (2%) |
5'50"/mi |
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17
|
1:44:54 |
+ 0:11 (-4%) |
6'01"/mi |
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18
|
1:50:58 |
+ 0:03 (-1%) |
6'04"/mi |
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19
|
1:57:43 |
+ 0:41 (-12%) |
6'45"/mi |
|
20
|
2:03:57 |
- 0:31 (7%) |
6'14"/mi |
|
21
|
2:09:46 |
- 0:25 (6%) |
5'49"/mi |
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22
|
2:16:06 |
+ 0:31 (-9%) |
6'20"/mi |
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23
|
2:22:13 |
- 0:13 (3%) |
6'07"/mi |
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24
|
2:28:21 |
+ 0:01 (-1%) |
6'08"/mi |
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25
|
2:34:36 |
+ 0:07 (-2%) |
6'15"/mi |
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26
|
2:40:55 |
+ 0:04 (-2%) |
6'19"/mi |
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| Mizuno Precision 13 Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jogged around this morning while my kids were doing speedwork. Legs are fine. I was the least sore I have ever been. Not sure if it was the downhill stuff that I already got sore from, or that I wore compression socks all day on Saturday and Sunday, and rolled out on Saturday, or the fact that I didn't run that fast, but I wasn't way sore on Sunday either. I could have run Monday. The calves were tighter last night thatn the previous two days. The left hammy is tight on both tendons now, but running felt fine. I will still take most of the week off.
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| Asics Cumulus 14 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Easy 3.1 on the grass while my kids were doing speedwork. 7:40 ave.
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| DS Trainer 16 Miles: 3.10 |
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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 |
| Easy 7 miles up around the Cove with Rory and the boys. It was chilly this morning, but not bad for running. Hammy was tight after the run, but I felt fine other that. 7:26 ave.
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| DS Trainer 16 Miles: 7.00 |
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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 |
| Loop on Shaggy Peak, 5600 W, and 13400 S. 6:45 pace
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| Asics Nimbus 14 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5. miles with the boys through some randon neiborhoods. Boys missed qualifying for State, but we still got invited to Nike SW, so they get another shot because we have the hardest Region in the Country. 7:24 pace
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| Asics Cumulus 14 Miles: 5.20 |
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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 on the Corridor with the boys for 7 miles. Cold morning, but nice run. 7:24 pace
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| Asics Nimbus 14 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 around the HS while the kids were doing speed.
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| DS Trainer 16 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy run with Tim around Daybreak. 7:30 pace.
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| Asics Cumulus 14 Miles: 5.20 |
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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 |
| Easy Run with Jordan, Haeden, and Derek around the Cove from rosecrest. 7:40 pace
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| Asics Nimbus 14 Miles: 4.10 |
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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 |
| Ran on the garss at Monarch for 6 miles. 7:29 pace
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| Asics Nimbus 14 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 |
| Ran around the quad in Riverton with Tim in our Halloween costumes. 8 minute pace
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| Saucony Ride 5 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 |
| Ran around the fields at school. 5 miles at 7:26 pace
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| DS Trainer 16 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| LA Freeway with the kids in Provo. 1:17:20 for the run.
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| Brooks Cascadia 7 Miles: 10.00 |
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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 up and down Juniper. Freezing cold!
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Ran from Rosecrest up to the top of the Cove and back with Derek. 7:17 pace
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| Asics Cumulus 14 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran around at the HS while the kids were doing repeats. Ran a 6:29 mile with a couple of the slower kids.
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| DS Trainer 16 Miles: 3.50 |
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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 with Rory and Connor on the course and around the playground. 7:54 pace
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| Brooks Cascadia 7 Miles: 8.00 |
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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 |
| Ran on the trail over to Lone Peak from AF and back on the Lone Peak HWY and over to Becki's.
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| Asics Nimbus 14 Miles: 6.00 |
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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 with Tim.
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| Asics Cumulus 14 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran around at Layton High while the kids did speed. We drove to Layton for the race, but found out it is tomorrow, so we made the best of it and did a workout. 6.5 miles at 7:00 pace.
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| DS Trainer 16 Miles: 6.50 |
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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 with the kids up the trail and Private road and back on 6400 West and 13400 South. Freezing cold today!
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| DS Trainer 16 Miles: 5.00 |
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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 |
| Met the kids in Riverton and ran on the Jordan River Trail. We went out past 14600 South and can back. Did the last mile in tempo and ran a 5:45. Half mile cool down. Cold, but no storm. It was a blizzard at my house when I left.
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| Asics Nimbus 14 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran around the school while the kids were doing spped then cooled down with them.
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| DS Trainer 16 Miles: 7.50 |
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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 |
| Ran at Toka Sticks with Haag in the rain. 7:50 pace.
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| Asics Cumulus 14 Miles: 4.50 |
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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 |
| Ran around the block in Mesa from where we were staying. 7:04 pace
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| Asics Cumulus 14 Miles: 4.50 |
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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 |
| Ran 6 miles at 7:41 pace with Adam and Spencer.
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| Asics Cumulus 14 Miles: 6.00 |
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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 |
| Ran out to the Cove this morning before making pies. Overdressed because it warmed up fast. 7:26 pace for the 6 miles.
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| Asics Cumulus 14 Miles: 6.00 |
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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 |
| Out to the Cove Pond and back. 7 miles in 51:30
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| Asics Cumulus 14 Miles: 7.00 |
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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 the kids in West Covina when we got into town. Felt good after being sick for a few days and being on the bus for 12 hours. 7:26 pace
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| DS Trainer 16 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 |
| Easy run on Mount SAC course
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| DS Trainer 16 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 the spectator race with Tim and a little afterward. Lucy was 3rd and Rory 11th.
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| DS Trainer 16 Miles: 4.00 |
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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 |
| Easy run after work. 3 miles in 23:23
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| Asics Cumulus 14 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 |
| Ran out to Fort Herriman and back. Felt totally out of shape. 29.58 for the 4 miles.
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| Asics Cumulus 14 Miles: 4.00 |
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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 at 7:27 pace
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| Asics Cumulus 14 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 |
| Morning run in the snow. Fort Herriman and back. 7:45 pace.
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| Brooks Cascadia 7 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 |
| Out to Fort Herriman and back. 7:24 pace
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| Asics Cumulus 14 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 |
| Christmas afternoon run. Same as yesterday, but 7:17 pace.
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| DS Trainer 16 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
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| DS Trainer 16 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 29:46
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| DS Trainer 16 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1516.40 | 142.40 | 17.10 | 1.00 | 0.00 | 1676.90 |
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| Asics Trail Attack Miles: 4.00 | Asics 1160 Miles: 370.50 | DS Trainer 16 Miles: 192.60 | Saucony Ride 5 Miles: 421.50 | Saucony Type A Miles: 32.70 | Asics Nimbus 14 Miles: 255.30 | Asics DS Racer 8 Miles: 27.00 | Brooks Cascadia 7 Miles: 131.80 | Altra Instinct 1.5 Miles: 48.70 | Asics Cumulus 14 Miles: 100.70 | Mizuno Precision 13 Miles: 34.20 |
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