Speed only kills if you don't have it!

Bryce canyon Half

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Type A Lifetime Miles: 66.60
Saucony Kinvara 8 Green Lifetime Miles: 131.90
Hoka Speedgoat 3 Lifetime Miles: 408.85
Nike Zoom Fly (Black) Lifetime Miles: 236.85
Saucony Endorphin Pro Lifetime Miles: 59.50
Saucony Endorphin Shift Lifetime Miles: 231.50
Saucony Triumph 18 Gray Lifetime Miles: 99.20
Nike ZoomX Invincible FK 2 Lifetime Miles: 107.50
Altra Rivera 2 Black Lifetime Miles: 25.62
Nike Zoom Alphafly Lifetime Miles: 35.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1030.2099.1225.604.100.001159.02
Saucony Triumph 17 Miles: 235.80Mizuno Wave Sky 2 Miles: 38.50Saucony Triumph Iso 5 Gray Miles: 235.10Hoka Speedgoat 3 Miles: 93.85Asics Novablast Miles: 205.60Saucony Triumph Iso 5 Miles: 4.00Saucony Kinvara 9 Miles: 137.80Nike Zoom Fly (Black) Miles: 84.60Saucony Kinvara 8 Green Miles: 8.20Saucony Endorphin Pro Miles: 47.50Saucony Triumph 18 Light Blue Miles: 49.35Salomon Speed Cross 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

First run of the year and I felt like crap!  Long ways to go.  7:52 ave

Saucony Triumph 17 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:51 ave.  Seemed really hard!

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

3.5 miles from Monarch with the kids.  I went out and back.  7:46 ave

Mizuno Wave Sky 2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:51 ave.  Felt aweful!

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy run with Jaren in the morning.  7:47 ave.  Been having some lower back issues.

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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

Saucony Triumph 17 Miles: 4.00
Comments
From Burt on Tue, Jan 19, 2021 at 09:34:53 from 98.161.146.237

I had a feeling if I Googled Herriman High School's mascot it would be the mustangs. Ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Rough run.  Felt like I couldn't breath!  7:51 ave in some light snow.

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles after weights at 7:47 ave.

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile run with the kids at practice.  Private road and back at 7:43 ave

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

First 5 miler of the year.  38:03

Saucony Triumph 17 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Run in a blizzard. 4 miles at 7:40 ave with the team.

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:43 ave

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:48 ave

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:46 ave in a storm

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:49 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 mile loop with the kids from Monarch at 7:38 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Solo 3.5 after weights, nicer weather.  Felt like crap, but ran better than I thought.  7:29 ave

Saucony Triumph Iso 5 Gray Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Same run as yesterday, but before legs.  7:39 ave

Saucony Triumph 17 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at 7:44 ave

Saucony Triumph 17 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

7:47 ave for 3 morning miles before conference

Mizuno Wave Sky 2 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:33 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Run after practice at 7:33 ave.  Nice day!

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Morning run because I couldn't sleep.  Back was hurting and shoulders from lifting so I ran early.  8:07 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Run at practice.  7:33 ave

Saucony Triumph Iso 5 Gray Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Morning slush run.  7:51 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at 7:35 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at 7:35 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at practice 7:29 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Cold windyrun in Torrey.  7:54 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

20 degrees in Torrey this morning.  4 miles at 7:42 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

JR Parkway north out and back with the kids, but I went half way.  7:19 ave.  Beautiful day!

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

7:39 ave for 3 miles

Saucony Triumph 17 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles with Jaren for practice at 5:30 am.  7:46 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

4.5 miles in the cold and snow with jaren at morning practice.

Saucony Triumph 17 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at practice.  7:33 ave

 

Legs after

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Bonneville Shoreline South and back from Hidden Valley Park.  8:39 ave

Hoka Speedgoat 3 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Morning run with Jaren and the boys at 7:48 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Morning run with Jaren and the boys

7:48 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Cold morning run with jaren and the team up Emeline.  7:38 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Evening run by myself.  7:27 ave.  Last mile in 6:23

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Cold morning run with the team and Jaren.  7:39 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Morning run without Jaren but started the team out.  4.5 miles at7:35 ave.  Cold again!

Saucony Triumph 17 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at 7:23 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Jordan River parkway south.  Ran out to before Bangerter and back.  Nice morning, a bit breezy.  Kids went longer.  7:17 ave

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

7:17 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles at 7:30 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles after work.  7:18 ave and 6:25 last mile

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Couldn't sleep, too much stress I guess.  Got up and ran 3 before work.  7:21 ave and 6:61 last mile

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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.

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

7:36 ave for the morning run after a lift.

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

ran in Bluffdale after dropping Jaren off for school.  Second day of state Track today.  7:39 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Morning run and legs after.  Last mile was 6:33 and the ave was 7:28

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Afternoon run the day after legs.  Hot, but I didn't feel too bad.  7:26 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

New shoes, and a 7:27 ave for 4 miles

Asics Novablast Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Morning run out to the Cove and back.  7:10 ave

Asics Novablast Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Early morning run.  7:31 pace

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Morning run before the last day of work.  7:26 ave

Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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

Saucony Triumph 17 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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.

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran with the kids from monarch to private road and back.  7:07 ave, 6:21 last mile

Mizuno Wave Sky 2 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran with some of the boys today.  7:07 ave

Saucony Triumph Iso 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:45 ave with Tim and the kids.

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.003.100.000.000.006.10

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.

Asics Novablast Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Blackridge with Jaren, or behind Jaren.  8:07 ave for me, Jaren was a 7:20 ave

Hoka Speedgoat 3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

4.1 miles on Emeline to the Juniper Crest church and back to Butterfield with Lucy Lu and the team.  7:17 ave

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Ran with Jaren and Jack at Young Men's camp at Flaming Gorge.  9:00 pace

Hoka Speedgoat 3 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Back at practice today.  7:05 ave

Legs

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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

Hoka Speedgoat 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.000.005.00

Started the loop from Monarch with Tim and the coaches.  Progressed as i went.  6:33 and 6;15 last miles.  7:19 ave

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles 7:29 ave, 85 degrees

Saucony Triumph 17 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles, felt sick still.7:55 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

Yellow Fork up and over Gun Slinger.  9:02 ave

Hoka Speedgoat 3 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

7:23 ave for 4 miles

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Butterfield Canyon 7 miles at 7:18 ave.  Last 3 were around 6:00

Finally got some rain today!

Asics Novablast Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Run to Tuancan with Jaren, 7:48 ave

Saucony Triumph Iso 5 Gray Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Run up Snow Canyon and back.  10 miles at 7:22 ave

Saucony Kinvara 9 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

Beach run North with Jaren.  7:44 ave

Saucony Triumph Iso 5 Gray Miles: 7.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

2 miles of Tempo.  7:19 ave

6:10 and a 5:56 

Saucony Kinvara 9 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles with Jaren south  and back.  7:40 ave

Saucony Triumph Iso 5 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.000.500.000.006.00

Tempo, 1 mil at 5:56 and and half mile at 2:47.  7:23 ave

Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Last 3 miler on the beach today. 8:16 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.002.500.000.000.005.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy run with Jaren on a loop around Eden.  7:40 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0013.100.000.000.0015.10

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
Comments
From Rob Murphy on Tue, Jul 13, 2021 at 16:41:04 from 67.177.30.39

1:20 off of 400 miles for the year is pretty impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Easy run.  Still sore from Bryce, especially the hammies today.  7:59 ave

Saucony Triumph Iso 5 Gray Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.103.100.000.000.006.20

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.003.200.000.000.005.20

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Texas loop with the team.  7:21 ave

Asics Novablast Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy 4 miles at 7:57 ave, mostly around Butterfield Park

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Out and back on the trail to Private road.  7:29 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.200.000.000.008.20

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

Ran to TOU camp and did a relay lap to clock it out.  7:54 ave

Hoka Speedgoat 3 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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: 6.00Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Out and back from Monarch with the kids, nice and easy.  7:54 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy 3 with Aubrie at 7:47 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Cove Hill back and forth.  1 full hill and several partials.  7:42 ave

Asics Novablast Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.002.000.000.005.40

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.000.000.000.003.20

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.003.100.000.005.10

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy run in the hot afternoon with Aubrie and Lucy at practice.  7:41 ave

Saucony Triumph 17 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Hot easy run at 97 degrees and 5:00 pm.  7:22 ave

Asics Novablast Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.001.000.006.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles with Lucy.  7:24 ave

Saucony Triumph Iso 5 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Ran with my girl coaches today  7:42 ave

Saucony Triumph 17 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 very slow and sore miles around Cottonwood complex for Pre-Region.  8:34 ave

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Up Cove Hill and back.  the back hurt, quads are trashed!  7:37 ave

Saucony Triumph 17 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles loop mostly solo at practice.  7:39 ave.  Legs still sore.

Asics Novablast Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

8:03 ave for my early morning run.

Saucony Triumph 17 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.001.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- 4.5 miles at 7:31 ave

PM - Cove Hill and 4 miles at 7:33 ave

Saucony Triumph Iso 5 Gray Miles: 4.50Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.001.000.500.000.004.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles with Lucy and the kids at  7:23 ave

Saucony Triumph Iso 5 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.003.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran around Monarch for 5 miles at normal to easy effort.  7:19 ave

Saucony Triumph Iso 5 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.001.000.0010.00

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: 5.00Asics Novablast Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Ran around at the Park City AM meet.  Nice weather!  7:44 ave 

Saucony Triumph Iso 5 Gray Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.002.000.000.0011.00

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: 5.00Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- Early morning run with Jaren and the boys 7:13 ave

PM- Easy 4 miles at 7:30 pace.

Saucony Triumph 17 Miles: 5.00Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.004.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Buddy run with Coach Allen. 8:12 ave

Saucony Triumph Iso 5 Gray Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.002.000.000.000.0018.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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: 5.00Asics Novablast Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles at Monarch on the grass during the kids speedwork.  7:30 ave

Saucony Kinvara 9 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.000.005.00

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.005.000.000.000.0011.00

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.

Nike Zoom Fly (Black) Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

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.

Saucony Triumph Iso 5 Gray Miles: 4.00Asics Novablast Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.001.000.000.004.00

Ran a 4 mile run with a fast mile down 13400 S.  5:22 for the mile and 6:51 ave

Nike Zoom Fly (Black) Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

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

Saucony Triumph Iso 5 Gray Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Afternoon run before heading to St. George.  7:23 ave with Jaren.

Saucony Triumph 17 Miles: 3.00
Race: St. George Marathon (26.22 Miles) 02:43:47, Place overall: 40, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.220.000.000.0026.22

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.  

Saucony Endorphin Pro Miles: 26.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.000.000.000.008.00

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.  

Asics Novablast Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran with Aubrie in the cold wind.  Legs were better today, but still tight in the same tender areas.  7:18 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Run with Aubs and Lucy at 7:21 ave.

Saucony Triumph 18 Light Blue Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Ran with Aubrie and Lucy on a loop with the kids.  7:21 ave

Saucony Triumph 17 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

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!

Saucony Triumph 17 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.001.000.000.008.00

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.

Saucony Kinvara 9 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.800.002.500.000.0016.30

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.

Saucony Triumph 17 Miles: 9.30Saucony Kinvara 9 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

4.5 miles on a nice cool morning with Jaren.  Sad to leave Watercolor and Florida!  7:58 ave

Saucony Triumph 17 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.500.000.000.006.00

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.

Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

Ran around Samford University after all of the rain with jaren and Damon.  Nice easy pace and short.  8:33 ave

Saucony Triumph 17 Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran Red Mountain loop with Damon and Jaren.  Fun trail and nice moring!  8:54 ave

Saucony Triumph 17 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at Monarch at 7:40 ave.  Left calf still bugging me.

Saucony Kinvara 9 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Monarch Grass miles at 7:35 ave

Saucony Kinvara 9 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran down to Monarch and ran 3 miles while the JV kids were doing speed. and the ran home.  7:10 ave

Saucony Kinvara 9 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.000.000.000.003.10

Halloween Run from Rosecrest. 7:57 ave

Saucony Triumph 17 Miles: 3.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Solo morning run at 7:14 ave.  Beautiful Fall morning run!

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran up around the Res and back a diferent way with the boys.  7:19 ave.  Nice day.

Saucony Triumph 18 Light Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.001.500.000.005.00

Ran at Monarch and did 6x400.  1:16-1:11.  7:11 ave.  Quad and groin still bugging a bit

Saucony Kinvara 9 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy run from Rosecrest park on a loop.  7:27 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.000.800.000.004.00

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

Saucony Kinvara 9 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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.

Asics Novablast Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles easy with Jaren.  7:;51 ave

Asics Novablast Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran around Barnes Park in Kaysville for 4 miles at the race.  Still sick, maybe worse today.  7:48 ave

Saucony Kinvara 9 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran to Rosecrest and then 2.5 with tim and then back.  7:38 ave.  Still sickly, very stuffy.

Asics Novablast Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran around Monarch with Lucy and and Aubrie at 7:39 ave.  Still sickly.

Saucony Kinvara 9 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

BST with Aubs and Lucy Lu from Hidden Valley park above Ghost Falls and back.  8:15 ave

Hoka Speedgoat 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Run around Monarch with Aubs.  7:30 ave

Saucony Kinvara 9 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Blackridge solo.  8:11 pace up and over to BST and back.

Hoka Speedgoat 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.001.900.000.006.00

Fartleks around the Res.  Still can't breath well.  Sub 5:30 pace for all of them.  6:56 ave for the run

Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Butterfield Canyon this morning.  About 8:22 ave up.  Icy!  Came down good5:57, 5:48, 5:26.  7:08 ave

Nike Zoom Fly (Black) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.001.800.000.006.00

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.

Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

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!

Hoka Speedgoat 3 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Easy run with Jaren in the later morning.  7:32 ave

Saucony Triumph 18 Light Blue Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.903.100.000.000.005.00

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!

Nike Zoom Fly (Black) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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

Hoka Speedgoat 3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

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.

Nike Zoom Fly (Black) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

Did a mile fast on Rosecrest at 5:40 and one going down to Monarch at 5:10.    7:15 ave for the run.

Saucony Kinvara 9 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

Easy run with Tim and the kids.  7:53 ave

Saucony Triumph 18 Light Blue Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.001.100.004.50

4.5 miles, with 2 x .55 repeats at 5:16 and 5:04 pace.  7:17 for the run.

Nike Zoom Fly (Black) Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.000.005.25

Run with the boys in West Covina at 7:44 ave

Saucony Triumph 17 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Mount SAC course with the team at 8:20 ave

Saucony Triumph 17 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.503.100.000.000.005.60

1.5 mile warm up and a 19:25 5k on the race course.  1 mile cooldown.  

Saucony Kinvara 9 Miles: 5.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Easy cold run with Jaren.  Starting my next cycle.  7:28 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Run on my own after lifting.  7:20 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Run with Jaren after lifting.  7:31 ave.  Legs felt better today than yesterday.

Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.000.000.000.006.00

6 mile run this morning out and back to the Cove.  7:18 ave

Asics Novablast Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Solo run this morning.  7:14 ave for the 4 miles

Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Solo run again this morning.  Ate too much junk yesterday and didn't feel as good.  7:34 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at 7:25 ave

Asics Novablast Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

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

Saucony Triumph 18 Light Blue Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Cold windy snowy run with Jaren. 7:48 ave

Saucony Triumph 18 Light Blue Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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

Salomon Speed Cross 5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1030.2099.1225.604.100.001159.02
Saucony Triumph 17 Miles: 235.80Mizuno Wave Sky 2 Miles: 38.50Saucony Triumph Iso 5 Gray Miles: 235.10Hoka Speedgoat 3 Miles: 93.85Asics Novablast Miles: 205.60Saucony Triumph Iso 5 Miles: 4.00Saucony Kinvara 9 Miles: 137.80Nike Zoom Fly (Black) Miles: 84.60Saucony Kinvara 8 Green Miles: 8.20Saucony Endorphin Pro Miles: 47.50Saucony Triumph 18 Light Blue Miles: 49.35Salomon Speed Cross 5 Miles: 4.00
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