| 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 | | 1030.20 | 99.12 | 25.60 | 4.10 | 0.00 | 1159.02 |
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| Saucony Triumph 17 Miles: 235.80 | Mizuno Wave Sky 2 Miles: 38.50 | Saucony Triumph Iso 5 Gray Miles: 235.10 | Hoka Speedgoat 3 Miles: 93.85 | Asics Novablast Miles: 205.60 | Saucony Triumph Iso 5 Miles: 4.00 | Saucony Kinvara 9 Miles: 137.80 | Nike Zoom Fly (Black) Miles: 84.60 | Saucony Kinvara 8 Green Miles: 8.20 | Saucony Endorphin Pro Miles: 47.50 | Saucony Triumph 18 Light Blue Miles: 49.35 | Salomon Speed Cross 5 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 |
| First run of the year and I felt like crap! Long ways to go. 7:52 ave
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| Saucony Triumph 17 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 |
| 4 miles at 7:51 ave. Seemed really hard!
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles from Monarch with the kids. I went out and back. 7:46 ave
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| Mizuno Wave Sky 2 Miles: 3.50 |
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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 |
| 4 miles at 7:51 ave. Felt aweful!
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with Jaren in the morning. 7:47 ave. Been having some lower back issues.
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran to Monarch then up past the church on Rosecrest and then home. We had practice with the team, and the Herriman ponies showed up again. 7:51 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Rough run. Felt like I couldn't breath! 7:51 ave in some light snow.
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles after weights at 7:47 ave.
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| Saucony Triumph Iso 5 Gray 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 |
| 4 mile run with the kids at practice. Private road and back at 7:43 ave
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| First 5 miler of the year. 38:03
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| Saucony Triumph 17 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run in a blizzard. 4 miles at 7:40 ave with the team.
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:43 ave
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:48 ave
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:46 ave in a storm
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:49 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile loop with the kids from Monarch at 7:38 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Solo 3.5 after weights, nicer weather. Felt like crap, but ran better than I thought. 7:29 ave
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| Saucony Triumph Iso 5 Gray Miles: 3.50 |
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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 |
| Same run as yesterday, but before legs. 7:39 ave
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| Saucony Triumph 17 Miles: 3.50 |
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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 7:44 ave
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| Saucony Triumph 17 Miles: 3.00 |
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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 |
| 7:47 ave for 3 morning miles before conference
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| Mizuno Wave Sky 2 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 |
| 4 miles at 7:33 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run after practice at 7:33 ave. Nice day!
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| Saucony Triumph Iso 5 Gray 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 because I couldn't sleep. Back was hurting and shoulders from lifting so I ran early. 8:07 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Run at practice. 7:33 ave
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| Saucony Triumph Iso 5 Gray Miles: 3.50 |
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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 |
| Morning slush run. 7:51 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at 7:35 ave
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| Saucony Triumph Iso 5 Gray Miles: 3.00 |
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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 7:35 ave
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| Saucony Triumph Iso 5 Gray 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 |
| 4 miles at practice 7:29 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cold windyrun in Torrey. 7:54 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 20 degrees in Torrey this morning. 4 miles at 7:42 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| JR Parkway north out and back with the kids, but I went half way. 7:19 ave. Beautiful day!
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 7:39 ave for 3 miles
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| Saucony Triumph 17 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 |
| 4 miles with Jaren for practice at 5:30 am. 7:46 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles in the cold and snow with jaren at morning practice.
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| Saucony Triumph 17 Miles: 4.50 |
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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 practice. 7:33 ave
Legs after
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| Saucony Triumph Iso 5 Gray Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Bonneville Shoreline South and back from Hidden Valley Park. 8:39 ave
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| Hoka Speedgoat 3 Miles: 5.25 |
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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 with Jaren and the boys at 7:48 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run with Jaren and the boys
7:48 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cold morning run with jaren and the team up Emeline. 7:38 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Evening run by myself. 7:27 ave. Last mile in 6:23
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cold morning run with the team and Jaren. 7:39 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run without Jaren but started the team out. 4.5 miles at7:35 ave. Cold again!
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| Saucony Triumph 17 Miles: 4.50 |
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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 7:23 ave
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| Saucony Triumph Iso 5 Gray Miles: 3.00 |
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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 |
| Jordan River parkway south. Ran out to before Bangerter and back. Nice morning, a bit breezy. Kids went longer. 7:17 ave
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 7:17 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at 7:30 ave
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| Saucony Triumph Iso 5 Gray 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 |
| 4 miles after work. 7:18 ave and 6:25 last mile
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Couldn't sleep, too much stress I guess. Got up and ran 3 before work. 7:21 ave and 6:61 last mile
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| Saucony Triumph Iso 5 Gray 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. legs weren't bad considering I did legs yesterday. I needed to run off some stupid people stress! 7:21 ave, with a 6:24 last mile.
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 7:36 ave for the morning run after a lift.
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| ran in Bluffdale after dropping Jaren off for school. Second day of state Track today. 7:39 ave
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Morning run and legs after. Last mile was 6:33 and the ave was 7:28
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Afternoon run the day after legs. Hot, but I didn't feel too bad. 7:26 ave
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| Saucony Triumph Iso 5 Gray Miles: 3.00 |
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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 |
| New shoes, and a 7:27 ave for 4 miles
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| Asics Novablast 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 |
| Morning run out to the Cove and back. 7:10 ave
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| Asics Novablast Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Early morning run. 7:31 pace
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run before the last day of work. 7:26 ave
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| Asics Novablast Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| went with jaren to Provo and watched the UTah valley Marathon. Ran the last mile with kaden, the last .5 with Aiden, and went back and ran the last 1.25 with tim. Hot day! Fun to see the marathon and support a few friends. 7:44 ave
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| Saucony Triumph 17 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| First day of XC! Ran in the back and from the school down to RSL and back. Picked up the stray little sheep. 7:40 ave.
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with the kids from monarch to private road and back. 7:07 ave, 6:21 last mile
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| Mizuno Wave Sky 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with some of the boys today. 7:07 ave
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| Saucony Triumph Iso 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:45 ave with Tim and the kids.
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| Saucony Triumph 17 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Warmed up with tim and then did the time trial with the kids. 6:22 ave for that, I started with Taylor and the girls and then moved up to catch the faster JV boys.. Almost a 2 mile cool down after. First week I have run 5 times since I hurt my claf in September.
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| Asics Novablast Miles: 6.10 |
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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 |
| Blackridge with Jaren, or behind Jaren. 8:07 ave for me, Jaren was a 7:20 ave
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| Hoka Speedgoat 3 Miles: 4.00 |
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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 |
| 4.1 miles on Emeline to the Juniper Crest church and back to Butterfield with Lucy Lu and the team. 7:17 ave
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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 |
| Ran with Jaren and Jack at Young Men's camp at Flaming Gorge. 9:00 pace
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| Hoka Speedgoat 3 Miles: 3.50 |
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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 |
| Back at practice today. 7:05 ave
Legs
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Blackridge trail up and over from Res and part way out on BSL trail and back. Legs were tired, but I did alright. 8:00 ave
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| Hoka Speedgoat 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Started the loop from Monarch with Tim and the coaches. Progressed as i went. 6:33 and 6;15 last miles. 7:19 ave
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| Saucony Triumph Iso 5 Gray Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles 7:29 ave, 85 degrees
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| Saucony Triumph 17 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, felt sick still.7:55 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Yellow Fork up and over Gun Slinger. 9:02 ave
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| Hoka Speedgoat 3 Miles: 5.60 |
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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 |
| 7:23 ave for 4 miles
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| Saucony Triumph Iso 5 Gray Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Canyon 7 miles at 7:18 ave. Last 3 were around 6:00
Finally got some rain today!
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| Asics Novablast Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run to Tuancan with Jaren, 7:48 ave
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| Saucony Triumph Iso 5 Gray Miles: 4.50 |
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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 |
| Run up Snow Canyon and back. 10 miles at 7:22 ave
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| Saucony Kinvara 9 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Beach run North with Jaren. 7:44 ave
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| Saucony Triumph Iso 5 Gray Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 miles of Tempo. 7:19 ave
6:10 and a 5:56
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| Saucony Kinvara 9 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 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles with Jaren south and back. 7:40 ave
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| Saucony Triumph Iso 5 Gray Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.00 | 0.50 | 0.00 | 0.00 | 6.00 |
| Tempo, 1 mil at 5:56 and and half mile at 2:47. 7:23 ave
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| Saucony Kinvara 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Last 3 miler on the beach today. 8:16 ave
|
| Saucony Triumph Iso 5 Gray Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Uncle Sam's 4k in St. George. 4th place and 6:10 ave for the out and back. Tired from the 9.5 hour drive from San Diego! Fun run! Watched the parade afterwards and enjoyed the festities.
1 mile warm up and 2 mile cool down.
|
| Saucony Kinvara 9 Miles: 5.50 |
|
| | 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 from Wolf Creek to the Hiuntsville Park with Jaren. Pretty run and nice morning. 7:08 ave
|
| Nike Zoom Fly (Black) Miles: 10.00 |
|
| | 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 Jaren on a loop around Eden. 7:40 ave
|
| Saucony Triumph 17 Miles: 4.00 |
|
| | 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 toward Powder Mountain 2 miles with Jaren and did mile 3 as tempo. 6:06 pace for me, Jaren was just ahead about 6-8 seconds. Last .35 was up a nasty hill. 4 miles total at 7:21 ave
|
| Nike Zoom Fly (Black) Miles: 4.00 |
|
| | 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 |
| Slept in today since we have been gone for 2 weeks. 85 degrees out though, which sucked. Jaren and I did 4 at 7:11 ave
|
| Saucony Triumph Iso 5 Gray Miles: 4.00 |
|
| | 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 |
| Slept in and ran when it was hotter. 7:43 ave for the 3 miles. Heading to Bryce today.
|
| Saucony Triumph 17 Miles: 3.00 |
|
| | Race: |
Bryce canyon Half (13.1 Miles) 01:20:40, Place overall: 10, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 13.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| Bryce Canyon Half Marathon. 1:20:40 on 4 weeks of training. 10th overall and 2nd Master. It was decent for me considering, but I really didn't have the legs to do much better. Lots of work to do. Fun weekened with my oaches and our spouses.
|
| Nike Zoom Fly (Black) Miles: 15.10 |
| |
| | 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 |
| Easy run. Still sore from Bryce, especially the hammies today. 7:59 ave
|
| Saucony Triumph Iso 5 Gray Miles: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran the time trial with the kids. Legs still sore from Bryce, and now it is the hammies! Ran the 3.15 miles in 19:48 6:16 ave. Ran behind Jaren and Preston, most because I wanted to keep them honest and I had no legs to go around. 2 mile cool down
|
| Saucony Kinvara 9 Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran Butterfield Canyon for practice today. Went up 3.5 and back with Lucy Lu. 7:29 ave. 6:30s for the last 3
|
| Saucony Triumph 17 Miles: 7.00 |
|
| | 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 Cove out and back from Rosecrest. 7:35 ave
|
| Saucony Triumph Iso 5 Gray Miles: 4.00 |
|
| | Race: |
Ute Stampede (3.2 Miles) 00:20:14, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 3.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Ute Stampede. Ran in 3rd most of the race, at least from mile 1 on. Jaren came back on a kid and won on a last second kick! It was fun to see him work on the kid the whole race and come from behind to win!
|
| | 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 |
| Texas loop with the team. 7:21 ave
|
| Asics Novablast Miles: 10.00 |
|
| | 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 7:57 ave, mostly around Butterfield Park
|
| Saucony Triumph Iso 5 Gray Miles: 4.00 |
|
| | 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 and back on the trail to Private road. 7:29 ave
|
| Saucony Triumph 17 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran a 2 minute progression with the kids from Butterfield to JuniperCrest and back via Emmeline. 7:53, 7:19, 6:50, 6:18, not bad, then 6:02 last mile. Last one is tougher. Cooled down a mile 7:45 with Keatyn and Jacob.
|
| Asics Novablast Miles: 6.00 |
|
| | 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 with Jaren in the late morning 7:48 ave
|
| Saucony Triumph Iso 5 Gray Miles: 3.00 |
|
| | Race: |
Speedy Spaniard (6.2 Miles) 00:38:43, Place overall: 26, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 6.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Nice mornng, but a bit humid, especially during the run. No legs today, which I figured. actually got passed by 3 people in the middle of the race, two of them in my age. Slow 10k for me, but still fun, ad it was good to get Jaren through a 10k.
|
| Saucony Kinvara 8 Green Miles: 8.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Ran to TOU camp and did a relay lap to clock it out. 7:54 ave
|
| Hoka Speedgoat 3 Miles: 6.40 |
|
| | 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 |
| AM - Morning mile with the kids. Warm up 9:16 and cool down 9:09 after. Mile was 5:08
PM- Planet trail with Chris and Greg after eating pizza. 10:08 ave
|
| Hoka Speedgoat 3 Miles: 6.00 |
|
| | 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 miles out to Radio Hill and back. 8:01 ave
PM- 4 miles on the Logan River trail and planet walk 7:28 ave
|
| Hoka Speedgoat 3 Miles: 6.00 | Saucony Triumph Iso 5 Gray Miles: 4.00 |
|
| | 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 and back from Monarch with the kids, nice and easy. 7:54 ave
|
| Saucony Triumph 17 Miles: 4.00 |
|
| | 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 with Aubrie at 7:47 ave
|
| Saucony Triumph Iso 5 Gray Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sentinel Relays at Brighton. Ran 3 legs with the coaches team 5:56, 5:58, 5:55. 8700 feet. 7:44 ave for the run
|
| Saucony Kinvara 9 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cove Hill back and forth. 1 full hill and several partials. 7:42 ave
|
| Asics Novablast Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile out and back with Lucy and the boys on Emeline and Juniper Crest. 7:18 ave
|
| Saucony Triumph 17 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 2.00 | 0.00 | 0.00 | 5.40 |
| 2 miles of tempo 5:39 and 5:44 back to back from Prospero the last two miles of the time trial. 7:13 for the whole run.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Erics Trail and a new one on the back slo that hoooked me on to the trail that drops down to Juniper. I went back the normal way after going to the look out. 8:50 ave
|
| Hoka Speedgoat 3 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Ran to Monarch and then did part of the run with the team and headed home. Easy run in my new marathon shoes. Might wear them tomorrow. 7:51 ave.
|
| Saucony Endorphin Pro Miles: 3.20 |
|
| | Race: |
Orchard Days (3.1 Miles) 00:18:23, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.10 | 0.00 | 0.00 | 5.10 |
| Super smoky today but we ran the Orchards Days 5k in Santaquin anyway. A couple fast guys, but Jaren and I did okay. The 1 and 2 took off and beat us pretty good, but we took out the other two guys about half way. i caught Jaren at about a mile and we ran the next 1.5 together and then he pulled away a bit on the last .5 of uphill. I stayed close, about 5 seconds back and ended up 4th iwth an 18:23. Mile warm up and cool down.
|
| Saucony Endorphin Pro Miles: 5.10 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM- easy smoky run before my first day back to work.7:32 ave
PM- ran 3 hot smoky miles after work and lift legs. 7:26 ave
|
| Asics Novablast Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run in the hot afternoon with Aubrie and Lucy at practice. 7:41 ave
|
| Saucony Triumph 17 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with jaren in the afternoon. About 90 degrees. 7:33 ave. Legs are still pretty sore from lifting.
|
| Asics Novablast Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Up and over Blackridge to BST and back. Ran around the res to make it 5. 8:11 pace. Hot hot, so I got in the res after, felt nice.
|
| Hoka Speedgoat 3 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Hot easy run at 97 degrees and 5:00 pm. 7:22 ave
|
| Asics Novablast Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran around at the Premier Invite at Cottonwood Complex during the first 3 races. 12 miles total at 7:52 ave
|
| Saucony Triumph Iso 5 Gray Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Loop from Rosecrest around Cove Pond downd 13400 S and back on Mirabella, plus a bit. 7:29 ave
|
| Saucony Triumph 17 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Up to the Cove and then back up and down. One of my down miles was 4:59. It rained all day alot and then it rained on us at practice, but it brought back all of the smoke. Craziest weather I have ever seen!
|
| Asics Novablast Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with Lucy. 7:24 ave
|
| Saucony Triumph Iso 5 Gray Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran with my girl coaches today 7:42 ave
|
| Saucony Triumph 17 Miles: 4.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| I am sick and felt sick all night, probably shouldn't have run, but I did. Ran the first 10 with Tim and Hunter, then the last 10 down to the Parkway solo. I kept a decent pace, but I felt aweful and was destroyed when I finished. I will be sore too! 6:52 ave
|
| Asics Novablast Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 very slow and sore miles around Cottonwood complex for Pre-Region. 8:34 ave
|
| Saucony Triumph Iso 5 Gray Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Up Cove Hill and back. the back hurt, quads are trashed! 7:37 ave
|
| Saucony Triumph 17 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles loop mostly solo at practice. 7:39 ave. Legs still sore.
|
| Asics Novablast Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 8:03 ave for my early morning run.
|
| Saucony Triumph 17 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.00 | 1.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 7:05 ave, last mile in 6:20. Started slow up Butterfield Cayon and ended at the Jordan River Parkway on 12600 S. First mile was 7:50. Ran with Tim and his crew for about 6-7 miles. Finished the rest solo. Felt way better than last week. The smoke was really bad today though.
|
| Asics Novablast Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| AM- 4.5 miles at 7:31 ave
PM - Cove Hill and 4 miles at 7:33 ave
|
| Saucony Triumph Iso 5 Gray Miles: 4.50 | Asics Novablast Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 1.00 | 0.50 | 0.00 | 0.00 | 4.50 |
| 7:10 ave at Monarch. Did one mile in just under 6:00 and .5 at 2:45. Legs still a bit sore
|
| Saucony Kinvara 9 Miles: 4.50 |
|
| | 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- Warm morning, over 70 degrees. Same run as Monday pretty much. 7:27 ave for the 4.5 miles
PM- 5.5 miles at 7:18 ave
|
| Saucony Triumph 17 Miles: 10.00 |
|
| | 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 with Lucy and the kids at 7:23 ave
|
| Saucony Triumph Iso 5 Gray Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 3.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Tim, Hunter, and Hunter's friend around Brighton and down Big Cottonwood. I ran another 5 miles down to Tim's seminary building at Jordan valley. 2:17:27 for the run. felt much better today that the last two.
|
| Asics Novablast Miles: 20.00 |
|
| | 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 around Mantua Res with Jaren clockwise and then counter clockwise, and then added 1.5 miles to get 10 miles. 7:25 ave
Quads are faily sore from Saturday. More than I thought I would be.
|
| Hoka Speedgoat 3 Miles: 10.00 |
|
| | 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 Monarch for 5 miles at normal to easy effort. 7:19 ave
|
| Saucony Triumph Iso 5 Gray Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| AM- early morning 5 miles with Jaren and the kids out on Mirabella and back home. Tired legs, but nice morning. 7:31 ave
PM Up Cove Hill and back, fast downhill mile in 4:58. Hot, 93 degrees. 7:05 ave
|
| Saucony Triumph 17 Miles: 5.00 | Asics Novablast Miles: 5.00 |
|
| | 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 to rosecrest for practice and then finished out a 5 miler with a loop around Mirabella, 13400 S, 6400 W, and private road. 7:31 ave
Hot today, 95 degrees!
|
| Saucony Triumph 17 Miles: 5.00 |
|
| | 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 |
| Ran around at the Park City AM meet. Nice weather! 7:44 ave
|
| Saucony Triumph Iso 5 Gray Miles: 11.50 |
|
| | 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 |
| Morning run with Lucy on the Parkway south. 7:20 ave.
Was supposed to pace Jessi for a 20 mile section of her Tahoe virtual 200, but it ended up starting at 4:00 am Sunday instead of 4:00pm Saturday and I couldn't make it work.
|
| Saucony Triumph 17 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| AM- Morning run with Jaren and the boys. 7:35 ave
PM - Monarch Intervals. I did 1 mile at 5:49 and 2 x .5 miles at 2:40. 6 miles at 7:17 ave
|
| Saucony Triumph 17 Miles: 5.00 | Saucony Kinvara 9 Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM- Early morning run with Jaren and the boys 7:13 ave
PM- Easy 4 miles at 7:30 pace.
|
| Saucony Triumph 17 Miles: 5.00 | Asics Novablast Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 2 x 2 mile tempo. Ran up Emmeline with the kids for 2 miles(5:46, 5:41) from Butterfield Park. Did tempo down Emmeline to Mirabella Trail. Mile recover to Butterfield Park. Tempo from Butterfield to almost home via Mount Ogden (5:47, 5:49 had to stop for a car). Mile cool down. 6:46 ave for the run.
|
| Saucony Endorphin Pro Miles: 8.00 |
|
| | 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 |
| Evening run after the meet. 7:26 ave. Nicer evening, still a bit hot. Lets are tired, but managable.
|
| Saucony Triumph 17 Miles: 5.00 |
|
| | 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 |
| Buddy run with Coach Allen. 8:12 ave
|
| Saucony Triumph Iso 5 Gray Miles: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Ran down to the Parkway through Bluffdale and Riverton and then did 8 on the trails, 2 out north and back and 2 south and back. 6:44 ave, with a 6:01 last mile. Got rained on the whole run, got drenched in the first 10.
|
| Nike Zoom Fly (Black) Miles: 18.00 |
|
| | 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- 5 miles at 7:28 ave with Jaren and the team. Colder this morning, 45 degrees.
PM- 7:44 ave for the run this afternoon around Rosecrest park. Nice afternoon, high 60s. a little sickly, and jaren is a bit sick too, but other than that not bad. Ran about 3 miles with Aubrie.
|
| Saucony Triumph Iso 5 Gray Miles: 5.00 | Asics Novablast Miles: 5.00 |
|
| | 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- Still feeling a bit sick, but got up without Jaren and ran to meet the team. Ran alone the whole time because the kids were running so slow. 6 miles at 7:12 ave. Nice and cool this morning.
PM- Ran 4 miles on a Rosecrest, Juniper, Emmeline loop with Aubrie at 7:30 ave. Felt worse this afternoon overall, not bad on the run. Stuffy nose and head ache a bit.
|
| Saucony Triumph 17 Miles: 10.00 |
|
| | 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 at Monarch on the grass during the kids speedwork. 7:30 ave
|
| Saucony Kinvara 9 Miles: 5.00 |
|
| | 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 |
| easy loop with Aubrie. I hit Juniper and went hard for a mile (5:04), and cooled down for 1.5 miles. 7:07 ave
|
| Saucony Endorphin Pro Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran down through Bluffdale to the River trail. first 3 were easy, then I did 2 miles of tempo at 6:06 and 6:12, went easy for a mile, took a gel and then go back into pace. Went tempo for 8,9, and 10 (6:23 with the hill, 6:14, and 5:51 with Tithing down). Mile cool down and normal pace to finish on the trail. 6:43 ave for the run.
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| Nike Zoom Fly (Black) 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 |
| AM- Early morning run with Jaren and the boys some some. 5 miles at 7:28 ave. Nice morning!
PM- Mid 80s, ran around Rosecrest park and area for 4 miles at 7:47 ave. Pretty boring run.
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| Saucony Triumph Iso 5 Gray Miles: 4.00 | Asics Novablast Miles: 5.00 |
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| | 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 a 4 mile run with a fast mile down 13400 S. 5:22 for the mile and 6:51 ave
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| Nike Zoom Fly (Black) Miles: 4.00 |
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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 around SkyMountain Golf Course for 5.5 miles. Ran the course and then extra watching the varsity races. Nice cool day. 7:46 ave
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| Saucony Triumph Iso 5 Gray Miles: 5.50 |
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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 |
| Afternoon run before heading to St. George. 7:23 ave with Jaren.
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| Saucony Triumph 17 Miles: 3.00 |
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| | Race: |
St. George Marathon (26.22 Miles) 02:43:47, Place overall: 40, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.22 | 0.00 | 0.00 | 0.00 | 26.22 |
| Started out doing decent, felt strong and notmany major issues. With 20 miles under my belt i was looking at pushing a 2:41, but I started camping in my left calf at 21 and had to slow down a bit. I was still able to stay sub 6:30s though and ended up 2:43:47. Not a bad day, but a little frustrating when I felt like I could race the last 5 and couldn't really do that. Overall a good showing, especially on under 900 miles for the whole year so far. 6th in the age and 40th overall. Fun weekend.
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| Saucony Endorphin Pro Miles: 26.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Looped on the parkway trail to 14600 S and back on 1300 W in Riverton. First run back after St. George and a week off. My legs felt tight and my right quad, left calf, and hamstrings were very tight. Felt like I was running on Monday, not Saturday after the marathon. 7:05 ave for the loop in Riverton with my boys.
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| Asics Novablast Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with Aubrie in the cold wind. Legs were better today, but still tight in the same tender areas. 7:18 ave
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| Saucony Triumph 18 Light Blue Miles: 4.00 |
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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 |
| Run with Aubs and Lucy at 7:21 ave.
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| Saucony Triumph 18 Light Blue Miles: 4.10 |
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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 |
| Ran with Aubrie and Lucy on a loop with the kids. 7:21 ave
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| Saucony Triumph 17 Miles: 4.10 |
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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 |
| Ran with Damon and Jaren from Damon's home in Homewood AB and did a figure 8 of rolling tough hills. 8:17 ave. Very humid!
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| Saucony Triumph 17 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Ran with Damon and Jaren in Seaside FL. It was 80 degrees and humid and I was drenched. It killed Jaren! We did a 2 x mile and 2 x 800 workout. damon and I ran normal, but did help push him on the 800s. 8 miles at 7:35 ave. The half miles were around 2:42 for me.
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| Saucony Kinvara 9 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.80 | 0.00 | 2.50 | 0.00 | 0.00 | 16.30 |
| AM - Ran a 10 x 400 with Jaren, or behind Jaren on the 30A. Weather was much better than Saturday for running. I did get faster as I went. 1:25 to 1:21s. Legs are still not recovered from St. George or the football on the beach the last two days. Right quad and groin having some issues, it is hard to lift my leg up when sitting. 7:17 ave
PM- Ran withDamon with the rest of the families biked out to the Creamery for some icecream for Damon's Birthday. 9.3 miles at7:56 ave. Had a good visit and didn't get sick fro the icecream.
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| Saucony Triumph 17 Miles: 9.30 | Saucony Kinvara 9 Miles: 7.00 |
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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 |
| 4.5 miles on a nice cool morning with Jaren. Sad to leave Watercolor and Florida! 7:58 ave
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| Saucony Triumph 17 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Back in Alabama, we took Jaren to do hills on a Hill that we called the Alabama Mistress. I did all 6 .25 mile repeats, a ways behind him. Damon did half of them because he was going swimming and tp play Tennis. Tough hill! 8:22 ave
Leg still hurting and weak.
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| Saucony Kinvara 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Ran around Samford University after all of the rain with jaren and Damon. Nice easy pace and short. 8:33 ave
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| Saucony Triumph 17 Miles: 3.25 |
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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 Red Mountain loop with Damon and Jaren. Fun trail and nice moring! 8:54 ave
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| Saucony Triumph 17 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at Monarch at 7:40 ave. Left calf still bugging me.
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| Saucony Kinvara 9 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 |
| Monarch Grass miles at 7:35 ave
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| Saucony Kinvara 9 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 down to Monarch and ran 3 miles while the JV kids were doing speed. and the ran home. 7:10 ave
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| Saucony Kinvara 9 Miles: 5.00 |
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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 |
| Halloween Run from Rosecrest. 7:57 ave
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| Saucony Triumph 17 Miles: 3.10 |
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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 |
| Solo morning run at 7:14 ave. Beautiful Fall morning run!
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| Saucony Triumph 18 Light Blue 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 up around the Res and back a diferent way with the boys. 7:19 ave. Nice day.
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| Saucony Triumph 18 Light Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 1.50 | 0.00 | 0.00 | 5.00 |
| Ran at Monarch and did 6x400. 1:16-1:11. 7:11 ave. Quad and groin still bugging a bit
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| Saucony Kinvara 9 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run from Rosecrest park on a loop. 7:27 ave
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| Saucony Triumph 18 Light Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.20 | 0.00 | 0.80 | 0.00 | 0.00 | 4.00 |
| Ran 1 400 interval at Rosecrest and decided I probably should do any more. Ran over .5 at 5:07 ave and then finished easy
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| Saucony Kinvara 9 Miles: 4.00 |
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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 |
| Ran a loop with Tim and Evan from Tim's house this morning, up to Butterfield Canyon and down 11800. 10 mils at 8:07 ave. more than half of it in the dark. Finally cracked 1,000 miles for the year.
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| Asics Novablast Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy with Jaren. 7:;51 ave
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| Asics Novablast 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 around Barnes Park in Kaysville for 4 miles at the race. Still sick, maybe worse today. 7:48 ave
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| Saucony Kinvara 9 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 to Rosecrest and then 2.5 with tim and then back. 7:38 ave. Still sickly, very stuffy.
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| Asics Novablast 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 |
| Ran around Monarch with Lucy and and Aubrie at 7:39 ave. Still sickly.
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| Saucony Kinvara 9 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| BST with Aubs and Lucy Lu from Hidden Valley park above Ghost Falls and back. 8:15 ave
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| Hoka Speedgoat 3 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 |
| Run around Monarch with Aubs. 7:30 ave
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| Saucony Kinvara 9 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 |
| Blackridge solo. 8:11 pace up and over to BST and back.
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| Hoka Speedgoat 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.10 | 0.00 | 1.90 | 0.00 | 0.00 | 6.00 |
| Fartleks around the Res. Still can't breath well. Sub 5:30 pace for all of them. 6:56 ave for the run
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| Saucony Kinvara 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Butterfield Canyon this morning. About 8:22 ave up. Icy! Came down good5:57, 5:48, 5:26. 7:08 ave
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| Nike Zoom Fly (Black) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.20 | 0.00 | 1.80 | 0.00 | 0.00 | 6.00 |
| Same workout basically as Thursday with Blackridge intervals x4 with 2 going each way and one around and down. 6 miles at 7:01 ave. Still stuffy and having trouble breathing.
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| Saucony Kinvara 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Trail run up Erik's Trail and back with Aubs and Lucy Lu. Still having trouble breathing! 8:49 ave. Getting cold when that sun goes down!
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| Hoka Speedgoat 3 Miles: 6.10 |
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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 with Jaren in the later morning. 7:32 ave
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| Saucony Triumph 18 Light Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.90 | 3.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cottonwood Heights 5k. This race sucked! Not a great course, too many people, no good foo, and no awards other than top 3. It was all just a huge money maker for someone. I would never recommend it to anyone!
Jaren and I only got.4 warm up because they had registeration issues too. That didn't help me at all, and I have a decent stuffy nose still. Anyway, I ran like crap and didn't have fun 19:05 for the 5k.
Cooled down 1.5 miles after.
Great rest of Thanksgiving though!
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| Nike Zoom Fly (Black) Miles: 5.00 |
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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 |
| Anne's trail, Hoof and boot, and Peak View trail with Jaren in the later morning. Cold, but nice. Good runn in CC. 8:06 ave
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| Hoka Speedgoat 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Warmed up 2 miles with Jaren and then did Tempo on Emeline. 5:45 ave for the two miles for me. Cooled down 2 miles home. 7:09 ave for the run.
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| Nike Zoom Fly (Black) 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 | 2.00 | 0.00 | 0.00 | 6.00 |
| Did a mile fast on Rosecrest at 5:40 and one going down to Monarch at 5:10. 7:15 ave for the run.
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| Saucony Kinvara 9 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run with Tim and the kids. 7:53 ave
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| Saucony Triumph 18 Light Blue Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 0.00 | 1.10 | 0.00 | 4.50 |
| 4.5 miles, with 2 x .55 repeats at 5:16 and 5:04 pace. 7:17 for the run.
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| Nike Zoom Fly (Black) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Run with the boys in West Covina at 7:44 ave
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| Saucony Triumph 17 Miles: 5.25 |
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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 |
| Mount SAC course with the team at 8:20 ave
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| Saucony Triumph 17 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 3.10 | 0.00 | 0.00 | 0.00 | 5.60 |
| 1.5 mile warm up and a 19:25 5k on the race course. 1 mile cooldown.
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| Saucony Kinvara 9 Miles: 5.60 |
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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 cold run with Jaren. Starting my next cycle. 7:28 ave
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| Saucony Triumph 18 Light Blue 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 |
| Run on my own after lifting. 7:20 ave
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| Saucony Triumph 18 Light Blue 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 |
| Run with Jaren after lifting. 7:31 ave. Legs felt better today than yesterday.
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| Asics Novablast Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile run this morning out and back to the Cove. 7:18 ave
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| Asics Novablast Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Solo run this morning. 7:14 ave for the 4 miles
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| Asics Novablast Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Solo run again this morning. Ate too much junk yesterday and didn't feel as good. 7:34 ave
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| Saucony Triumph 18 Light Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at 7:25 ave
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| Asics Novablast Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Body felt beat up today from whatever I did over the weekend. Super cold wind too. I wore some of my new Christmas running gear today, which was really nice. 7:25 ave
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| Saucony Triumph 18 Light Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cold windy snowy run with Jaren. 7:48 ave
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| Saucony Triumph 18 Light Blue 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 |
| We got about 8 inches or more of snow last night. went for a run because of it being the last day of the year. Wore my speed cross which i most hike in and still was slipping. Fun run though in the deep snow, which we so badly need. 8:34 ave
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| Salomon Speed Cross 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1030.20 | 99.12 | 25.60 | 4.10 | 0.00 | 1159.02 |
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| Saucony Triumph 17 Miles: 235.80 | Mizuno Wave Sky 2 Miles: 38.50 | Saucony Triumph Iso 5 Gray Miles: 235.10 | Hoka Speedgoat 3 Miles: 93.85 | Asics Novablast Miles: 205.60 | Saucony Triumph Iso 5 Miles: 4.00 | Saucony Kinvara 9 Miles: 137.80 | Nike Zoom Fly (Black) Miles: 84.60 | Saucony Kinvara 8 Green Miles: 8.20 | Saucony Endorphin Pro Miles: 47.50 | Saucony Triumph 18 Light Blue Miles: 49.35 | Salomon Speed Cross 5 Miles: 4.00 |
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