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:

 2020 Running Goals:

Get the body health and be get in overall good condition

 

 

 

Long-Term Running Goals:

Run a sub-2:25 Marathon

Win a Marathon

Compete in an Ironman before I am 50 years old

 

Personal:

I have a wonderful wife and son and we live in Riverton/Herriman Utah. I am a school teacher, and head coach for cross country and track at Mountain Ridge High. 

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 120.50 Year: 780.15
Saucony Type A Lifetime Miles: 66.60
Saucony Freedom Iso Lifetime Miles: 334.10
Saucony Kinvara 8 Lifetime Miles: 62.60
Saucony Triumph Iso 5 Lifetime Miles: 513.30
Mizuno Wave Sky 2 Lifetime Miles: 419.95
Hoka Speedgoat 3 Lifetime Miles: 274.35
Nike Zoom Fly (Black) Lifetime Miles: 68.85
Saucony Triumph Iso 5 Gray Lifetime Miles: 392.30
Saucony Triumph 17 Lifetime Miles: 363.50
Saucony Kinvara 9 Lifetime Miles: 71.20
Asics Novablast Lifetime Miles: 151.60
Saucony Endorphin Pro Lifetime Miles: 16.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
713.8551.2013.102.000.00780.15
Saucony Triumph 17 Miles: 180.20Mizuno Wave Sky 2 Miles: 38.50Saucony Triumph Iso 5 Gray Miles: 220.60Hoka Speedgoat 3 Miles: 64.75Asics Novablast Miles: 151.60Saucony Triumph Iso 5 Miles: 4.00Saucony Kinvara 9 Miles: 52.20Nike Zoom Fly (Black) Miles: 29.10Saucony Kinvara 8 Miles: 8.20Saucony Endorphin Pro Miles: 16.30
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 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
713.8551.2013.102.000.00780.15
Saucony Triumph 17 Miles: 180.20Mizuno Wave Sky 2 Miles: 38.50Saucony Triumph Iso 5 Gray Miles: 220.60Hoka Speedgoat 3 Miles: 64.75Asics Novablast Miles: 151.60Saucony Triumph Iso 5 Miles: 4.00Saucony Kinvara 9 Miles: 52.20Nike Zoom Fly (Black) Miles: 29.10Saucony Kinvara 8 Miles: 8.20Saucony Endorphin Pro Miles: 16.30
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