| Location: South Jordan,UT,USA Member Since: Jan 09, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
| All Time |
| 2001 Provo River Half 1:18:25 |
| 2000 St. George Marathon 2:46:53 |
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| 45-49 AD |
| 2012 5K - Sandy July 4th 18:33 |
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2011 10K - Des News 36:12,
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| 2011 Provo River Half 1:22:10 |
| 2010 UVM 2:58:42 |
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50-54 AD
2015 Scandinavian 10K 42:52, 2015 SLC Haunted 1/2 1:26:14, 2015 SGM 3:06:56
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| Other |
| I've run 30 marathons. |
| Ran Boston in 2003 |
Short-Term Running Goals:
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5/25/19 - Scandinavian Days 5K - 20:01
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| 6/8/19 - CornerCanyon Half |
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Long-Term Running Goals: Run to stay healthy and happy. Personal: Married to a beautiful woman. We have 5 great kids. Favorite Blogs: |
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Click to donate
to Ukraine's Armed Forces
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1415.35 | 279.10 | 48.60 | 2.50 | 1745.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 2.00 | 0.00 | 0.00 | 8.70 |
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Morning run, temp. 25'
Nice to have the day off from work and to start the week off with a good run. A little over half way into the run meet up with John & Matt from the ward and did an extra mile or so than I was intending with them. They were running about 8:15's when I was with them. I guessing my presence unitentionally quickened their pace a bit.
Time 66:19, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 0.00 | 0.00 | 2.00 |
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Noon at the GYM
TM miles. One in socks.
Time 16:00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 1.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 49'
Nice to run in shorts in January.
Time 61:30, Mile avg. - 7:25 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.30 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM.
It sure looked nice outside. Hopefully, it will be somewhat nice tomorrow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 45'
Another extra warm January day. Gotta love it.
Time 61:28, Mile avg. - 7:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Morning run on TM
16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run on the river path, sunny, temp. 35'
A lot of geese flying around today.
Time 64:02, Mile avg. - 7:27 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM
one mile in socks & some weights |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 33'
Time 63:24, mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
| Noon on TM in gym. One mile in socks. Wasn't feeling the best today. Hope I'm not coming down with something. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run on the river path, sunny, temp. 35'
Just putting in some miles so when spring gets closer I'll be glad I did.
Time 65:51, Mile avg. - 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Got on the treadmill and ran .5 miles to get to 30 miles for the week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, some snow, temp. 27'
Garmin was feeling down today so I didn't get timed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Morning on TM in socks
15:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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Morning run, windy, temp. 35'
I don't know what urges me to go fast and make my body hurt but I'm just dumm enough to do it now and then.
Time 49:30, Mile avg. - 7:05
Noon at gym, one mile on TM in socks | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.30 | 0.00 | 0.00 | 8.30 |
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Noon run, cloudy, temp. 49'
It doesn't get much better in January for a noon run than today. Almost each mile today was a little faster than the preceding mile.
Time 58:30, Mile avg. - 7:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
| Noon at gym. One mile in socks on TM. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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Morning run, windy, rainy, temp. 44'
I decided to do my longest run of the year in honor of Tom running the half today, however, I didn't run at race pace. I took the 1st half slower because it was partially against the wind and a little uphill and it was dark. After 6 miles the eight minute guy was over 2 minutes ahead of me. I didn't know if I cared much since it started to rain. But the down hill and going with the wind some helped out and I finally passed him with about a mile to go.
Time 1:27:49, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run, cloudy, temp. 39'
Time 63:08, Mile avg. - 7:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Morning on the TM in socks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, cloudy, temp. 41'
Time 64:24, Mile avg - 7:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM. One mile is socks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.10 | 0.00 | 10.10 |
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Morning run, temp. 20'
Didn't get enough sleep the last few days but the excedrin pill helped out with the slight headache. Also a small slice of chocolate cake to fuel the run was good.
I actuall felt pretty good as I was heading out. I decided to not push the pace to much and do a final 5K at near race pace. The last 5K is slightly down hill which helps my mentality to keep pushing the pace. I ran the last 3.1 in 19:03. Very happy about that.
Time 73:03, Mile avg. - 7:15 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 3.00 | 1.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 40'
Great day for a run on the river path. Ran the last mile fast in 5:56.
Time 58:30, Mile avg. - 7:03 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
| Noon run on TM, one mile in socks. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
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Noon run on river path, partly sunny, breezy, temp. 36'
Time 67:20, Mile avg. - 7:42 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM. One mile in socks.
16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
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Morning run, temp. 25'
Wow, 13 miles is a long way to run. It was dark when I went out and the sun made it up for my last mile.
Time 1:43:15, Mile avg. - 7:36 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 38'
Another great day for lunchtime running. I kind of feel a little guilty that the skiers aren't getting much snow but we are having great weather for winter running.
Took it a little easier today cause I felt like I wasn't quit recovered from Saturdays run. Ran half mile in socks.
Time 65:42, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym. some weights, 1 mile in socks
16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.30 | 0.50 | 0.00 | 8.30 |
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Noon run on river path, cloudy, temp. 41'
Half mile in socks. 8 short strides.
Time 59:16, Mile avg. - 7:09 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM. Some weights.
First mile in socks, then progressive incline run at 7.5mph moving the incline up every 0.1 miles from 4% to 6,8,10,12,15 then back to 2% incline. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 1.00 | 0.00 | 0.00 | 10.10 |
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Monring run, temp. 35'
Time 1:16:09, Mile avg. - 7:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, partly sunny, temp. 42'
Time, 62:04, Mile avg. - 7:29 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Morning on TM in socks.
8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym on TM. One in socks
Time 16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 39'
Played some ward ball last night which I haven't been doing often which got me a little sore. Not the same muscles as running.
Time 65:40, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Noon at gym on TM in socks.
8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
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Morning run, sun came up for 2nd half of run. Temp. 29'
Time 1:28:24, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 32'
The weekend snow had all melted of the river path to make a fine day for a run.
Time 61:48, Mile avg. - 7:27 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon at gym. 2 miles on TM, one in socks.
Not always excited to excersize but I'm always glad I did. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 2.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 51'
Gotta love the warm days.
Time 61:28, Mile avg. - 7:24 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
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Noon at gym. One is socks and .5 at 10% and .5 at 8%.
16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 41'
Time 64:54, Mile avg. - 7:49
Thinking about doing the Riverton Half course early tomorrow morning. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 12.00 | 0.00 | 0.00 | 14.00 |
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Morning run, very windy, temp. 40'
Sun came out about mid-way through the run. I might have been fighting the wind harder than I thought or last nights hamburger, fries, popcorn, candybar, & rootbeer float didn't quit do it for the run. I started feeling funny in the head after about 10 miles and my left quad started cramping with a mile left. I stopped for a couple of minutes as soon as the leg started cramping and let it rest so I could finish cramp free.
Time 1:41:01, Mile avg. - 7:13 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, partly sunny, temp. 45'
Feeling kinda tired this morning, no motivation to get out but I did anyway. Did an easy 6.
Time 47:40, Mile avg. - 7:57 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon on TM.
Time 16:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.30 | 0.00 | 0.00 | 8.30 |
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Noon run, partly sunny, very windy, temp. 40'
Ran two miles in socks.
Time 62:03, Mile avg. - 7:28 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.20 | 0.00 | 1.00 |
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Noon at gym on TM.
8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Noon run, cloudy, temp. 29'
I hate it when I get a bloody nose on a run.
Time 63:56, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 1.35 | 0.00 | 10.35 |
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Morning run, temp. 28'
I ate a good dinner last night and fueled well for the run in the morning hoping it would make for a better run than last Saturday. Suprise, it does help to eat right.
Time 1:12:48, Mile avg. - 7:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
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Noon run, sunny, temp. 55'
Nice spring like weather!
Time 63:54, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
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Noon on TM at gym.
Time 16:00, Mile avg. 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, Temp. 40'
Another nice day.
Time 64:56, Mile avg. - 7:49 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
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Noon run, sunny, temp. 47'
Perfect day for a jog. No wind, sunny, upper 40's. I wish I could get some race days like that.
Time 43:25, Mile avg. - 7:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Morning run, no wind, Temp. 30'
Decided to do a Riverton Half trial. I pushed the pace pretty good and would like to just submit my time instead of running it in 3 weeks. Do you think they would take it?
The sun joined me for the last 5 miles which was nice since it was a little chilly.
Time 1:28:05, Mile avg. - 6:43 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, windy, temp. 60'
Nice and easy.
Time 67:06, Mile avg. - 8:05 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.10 | 0.30 | 0.00 | 2.00 |
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Noon run on TM.
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, windy, temp. 65'
Time 49:50, Mile avg. - 8:19 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.05 | 0.00 | 0.00 | 0.00 | 14.05 |
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Morning run, windy, Temp. 55'
It's nice to have a warm morning run, but I could do without so much wind. Slowest mile 8:49, fastest mile 7:10.
Time 1:51:04, Mile avg. - 7:54 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
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Noon run, cloudy, temp. 39'
For some reason I was feeling good today and decided to run hard. I don't know why I do that, it causes unnessesary pain.
Time 70:41, Mile avg. - 7:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Late evening run at Hotel in NY on TM.
Time 24:00, Mile avg. - 8:00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. Low 60's
Took it easy. Wanted to leave a little in the tank for ward ball.
Time 65:33, Mile avg. - 7:54
We won our Thursday game. Final 4 here we come!
We lost our Friday Final 4 game. Now I can run Saturday morning. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.10 | 0.00 | 0.00 | 13.10 |
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Morning run, cloudy, temp. Low 50's
Meet up with Chad, Skip, Tony and another runner and ran the Riverton Half course. The temperature was great and we had a little wind but not near as bad as it can get sometimes in Riverton. It was fun meeting up with some good runners that I'd never meet. Most of them will run the Riverton half next week.
Time 1:33:00, Mile avg. - 7:06. The first mile was the slowest in 7:37, the last mile was by far the fastest in 6:12.
I'll be interested to see what Chad can do next week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.25 | 0.25 | 0.00 | 2.00 |
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Noon at gym on TM
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run, partly cloudy, temp. low 50's
Nice day for a run on the river path.
Time 66:20, Mile avg. - 7:43 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.80 | 0.20 | 0.00 | 2.00 |
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Noon run, cloudy, temp. 65'
Lifted some weights at the work gym while waiting for the TM, then asked how much longer and he said 25 minutes so I went outside for a quick run.
Did 6 strides.
Time 13:34, Mile avg. - 6:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. upper 50's
Great day for an easy run. I think my legs are ready for Saturdays half. Just wish the high wind warning wasn't for Saturday.
Time 66:16, Mile avg. - 7:59 | |
| | Race: |
Riverton Half Marathon (13.1 Miles) 01:26:47, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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Riverton Half Marathon, sunny, temps upper 50's to upper 60's.
Very warm start for a race for a March race. The wind was blowing just enough to get the flags to go straight. Much more wind than I prefer for a race.
It was nice to see some of the bloggers at the starting line (Walter, Chad, James......). This race has really grown in the last few years. Good job Riverton!
Walter took of like lighting and easily won the race. I tucked in behind James for the first 4 miles then he let me pass him. The first two miles the wind was at our backs (very nice to start the race like that). From miles 3-9 most of those miles were into the wind. Then the last 3 are mostly with the wind. I was doing great except that with about 3 miles to go my left quad did a little cramp grab and it scared me. I slowed down and ran a 7:01 mile to be careful. With a mile left the first place women caught me as I stopped to drink at the aid station. I decided it was time to crank out a fast last mile and not get chicked, hoping the leg wouldn't cramp. When I was done I was very tired but pleased with my time and effort.
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YR2009 |
YR2012 |
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|
| 1 |
6:44 |
6:10 |
| 2 |
6:56 |
6:20 |
| 3 |
7:09 |
6:24 |
| 4 |
7:02 |
6:56 |
| 5 |
7:16 |
6:52 |
| 6 |
7:40 |
6:21 |
| 7 |
7:33 |
6:53 |
| 8 |
7:35 |
6:58 |
| 9 |
6:51 |
7:00 |
| 10 |
7:15 |
6:38 |
| 11 |
6:48 |
7:01 |
| 12 |
6:29 |
6:54 |
| 13 |
6:13 |
6:07 |
| 13.1 |
0:51 |
0:15 |
|
1:32.22 |
1:26.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp. low 50's
Near perfect day for a run. My legs felt good but definately not recoved from the half on Saturday.
Time 45:46, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Noon run, sunny, temp. 65'
Time 39:00, Mile avg. - 7:48 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Morning on TM
Busy day so I thought I'd at least get one mile on the TM to wake me up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Morning run in Henderson, NV.
Ran up to the foothills and back down on my way down I turned off my watch at a stop light and didn't get it back on.
Probably about 7:35 mile avg.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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Morning run in Henderson, NV. Sunny, Temp. upper 40's
Visiting my sister-in-law Jamie.
Time 66:24, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon run, sunny, temp. 70'
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.25 | 0.25 | 0.00 | 2.00 |
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Noon at gym on TM
I must have been eating way to much junk over the past few days because the hills on the TM wiped me out.
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
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Noon run, cloudy, rainy, windy, temp. 43'
I got the first 5 miles in with just a few sprinkles then the rain came down and I wasn't dress properly for getting soaked running into the wind and rain. I was glad to get inside and get a hot shower.
Time 56:40, Mile avg. - 6:50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
|
Morning run, cloudy, rainy, temp. low 40's
Light rain for the 1st half of the run then it finally quit. Wet socks for the last 10 miles. Ran around daybreak then a couple laps around the daybreak lake then home.
Time 2:02:18, Mile avg. - 7:33 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, temp. 55'
Very nice day for an easy run. Running the SLC half this weekend so I need some easy days to get the legs ready to go.
Time 68:54, Mile avg. - 8:00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.20 | 0.20 | 0.00 | 2.00 |
|
Noon at work gym, TM & weights.
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon run, cloudy, temp. 50'
Nice day for a run. My legs still arn't 100% recovered from last weeks harder workouts so I took it easy today. I should be ready for a fun SLC half Saturday.
Time 48:02, Mile avg. - 8:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.20 | 0.20 | 2.00 |
|
Noon run on TM in gym & some weights.
Time 16:00, Mile avg. - 8:00
Yea, no running until Saturdays half, just eating out for my birthday tonight and for lunch tomorrow. Probably not the best pre-race meal plan. | |
| | Race: |
SLC Half (13.1 Miles) 01:24:12, Place overall: 22, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
|
SLC Half. Start time 7AM, temp. 54 at start.
8 other neighbors arrived at my home at 5:30 and we headed to Gateway to park and then take Trax to the stating line. Unfortunatley we arrived only 12 minutes before the race. The bathroom lines were incredibly long and I felt like a #2 stop would be a good thing but no time. Luckily this didn't effect my race, but I did head straight to the porta pottys after the race. This course was just slightly different than 4 years ago but overall about the same elevation flow. My goal was to get 6:30 miles or better.
I felt good the entire race, getting tired but not slowing down near the end. The last half mile my legs were getting tight thinking about cramping. If I would have had a mile or two to go I'd of had to slow down, so I think I pushed just the proper amount.
|
|
2008 |
2012 |
| 1 |
|
6:05 |
6:15 |
| 2 |
|
6:21 |
6:29 |
| 3 |
|
6:43 |
6:08 |
| 4 |
|
5:49 |
6:10 |
| 5 |
|
6:13 |
6:26 |
| 6 |
|
6:28 |
6:37 |
| 7 |
|
6:10 |
6:20 |
| 8 |
|
6:09 |
6:29 |
| 9 |
|
6:13 |
6:27 |
| 10 |
|
6:33 |
6:29 |
| 11 |
|
6:22 |
6:31 |
| 12 |
|
6:35 |
6:47 |
| 13 |
|
6:15 |
6:33 |
| 13.1 |
|
0:57 |
0:31 |
|
|
82:53 |
84:12 |
Got 4th in the 40-49 Age divison, 22 overall, 19 out of the men. If the age division would have been 45-49 I would have got 2nd.
4th of 278 in 40-49 AD, 19th of 1,364 Men, 22nd of 3,496 Overall | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon run, sunny, temp. 77'
My legs are still a little sore from the Half Saturday, but it was so nice out that I couldn't help getting out and running some easy miles.
Time 50:22, Mile avg. - 8:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, Temp. 62'
Love those warm temps for an April morning run. Donated blood Monday, hopefully, it won't slow me down much then next week or so.
Time 53:30, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, temp. 59'
Another pleasant morning run.
Time 44:15, Mile avg. - 7:23 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
|
Noon run, partly sunny, windy, temp. 49'
It was a little chilly when the clouds got in front of the sun.
Time 72:04, Mile avg. - 7:43 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
|
Morning run, temp. low 30's
Great morning for a run, low wind and only had the sun for the last half of the run. The 8 minute man had me by 2:30 at the half way point but it was all down hill from there.
Time 1:50:50, Mile avg. - 7:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, cloudy, some wind, temp. 65'
I thought after being released yesterday from the Bishopric my burdens would be lighter and I'd run faster but it sure didn't feel that way on todays run.
Time 64:52, Mile avg. - 7:49 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.25 | 0.25 | 0.00 | 2.00 |
|
Noon run on TM at gym, and some weights.
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.40 | 0.00 | 0.00 | 8.65 |
|
Noon run, sunny, temp. 63'
Nice day on the Jordan Pathway, did 8 strides.
Time 66:18, Mile avg. - 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
Noon run, windy, sunny, temp. 72'
Time 66:21, Mile avg. - 7:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
Morning run, temp. 50'
Around Daybreak lake.
Time 40:50, Mile avg. - 7:34 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Morning run, cloudy, temp. 40'
Ran in Great Falls, MT. Up for my Grandma-In-Laws funeral. The funeral was very nice.
Time 32:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.60 | 0.40 | 0.00 | 8.60 |
|
Noon run, sunny, temp. 62'
Did some strides. I feel like the faster I run the closer I am with flurting with injuries.
Time 64:36, Mile avg. - 7:31 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
|
Late Afternoon run, Sunny, temp. 60'
After meetings at the Canyons Resort in Park City and before dinner started I headed straight up the mountain. I think I climbed about 1,500 feet in 2 miles. The first mile I ran it hard. My legs took a beating.
Time 50:00 Mile avg. - 12:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 0.00 | 0.00 | 10.05 |
|
Morning run, temp. 35'
Ran from the Canyons Resort up to Park City and back. Very nice to be in the high mountain setting. My legs were run down from yesterdays mountain run.
Time 81:50, Mile avg. - 8:09 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
|
Morning run, sunny, temp 42-48'
My garmin was dead this morning after about 4 years of good service. Sad.
I left my home at 6am and ran to the mouth of Butterfield canyon, about 8.5 miles and meet up with my WBR team. We did 8 miles in the canyon and then I got about 1.75 miles before they picked me up and gave me a ride home the rest of the way. I ran ahead of the group with Dallas in the canyon.
A lot of easy miles, Time - 2:48 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
Noon run, sunny, temp. 73'
Legs still a little dead from Saturdays long run.
Time 65:09, Mile avg. - 7:48 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.30 | 0.30 | 0.00 | 2.00 |
|
Noon run on TM at work gym. Did some light weights.
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
|
Noon run, partly sunny, temp. 80'
Time 69:00, Mile avg. - 7:59 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 1.00 | 0.00 | 5.40 |
|
Morning run, temp. 55'
Great morning for a run. Ever since the SLC half and then giving blood a couple of days after I've never seemed to fully recover. Always feel a little tired. This morning was no different but I wanted to do at least one mile fast. I did the last mile in 6:20. It felt good but I still felt more worn down than I should. Maybe I'm getting old.
Time 40:23, Mile avg. - 7:28 | |
| | Race: |
Highland SJ Stake 5K (3.1 Miles) 00:19:10, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 3.10 | 0.00 | 11.50 |
|
My Stake held it's semi-annual 5K race at 8AM. The temperature was ideal. Maybe around 50' with just a slight breeze out of the south. When I arrived I could see there wouldn't be any competition. None of the highschool kids or college kids that sometimes come and may beat me. Nonetheless, I wanted to see what I could do. I was hoping for a 18:59.
1st mile (6:00) - Nice on track. This mile is level. Nobody even close to me after this mile.
2nd mile (6:20) - This mile has a very steep but short hill in it that you have to go up and then down another street.
3rd mile (6:16) - I was hoping for under 6:10. The fact that this is a cheesy race with only about 30-40 people in it didn't help me push the pace. I let the evil slow down guy in my head speak to loudly.
All in all, I'll take the 19:10, knowing that if I push myself a little more and do a little more speed training that I could go sub 19.
I ran a mile or so before the race and then another easy 7 miles in the afternoon after finishing the yard work. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.55 | 0.00 | 0.00 | 0.00 | 5.55 |
|
Morning run, temp. 66'
Ran with coworker Steve in Buffalo, NY next to lake Erie.
Probably about an 8 minute pace. Waking up at 4AM Utah time was a little tough, but the run was nice.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.85 | 0.00 | 0.00 | 0.00 | 8.85 |
|
Morning run, cloudy, temp. 65'
Ran from Hotel up main street around Delaware Park and back. The park had about a 1.5 mile road around it that was blocked off to cars. Very nice.
Time 66:48, Mile avg. - 7:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.00 | 0.00 | 1.75 |
|
Wasn't planning on running cause we got in late after going to Palmyra, NY last night and seeing the hill Comorah, Sacred Grove, etc... but anyway, I woke up and it was light outside so I could see I had time for a few pushups and a quick jog. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
|
Morning run in Buffalo, NY, Temp. 65'
Unseasonably warm in Buffalo which makes it very nice for a morning run. Did the same run as a couple of days ago but added a little extra. Liking the extra air near sea level.
Time 66:30, Mile avg. - 7:19 |
| | Race: |
Scandinavian Days Half (13.02 Miles) 01:28:56, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.02 | 0.00 | 0.00 | 14.02 |
|
The forecast was for a windy day. At the morning sign up the wind wasn't blowing hard yet. The race started at 6:30AM. They also had a 10K that stared at 6:30 but headed in the opposite direction and a 5K that started at 7:00AM. The Half marathon is on dirt roads for about 2/3rds of the race.
There were only about 30 people that came to the Half starting line. I heard they had over 200 registered total. I thought I would have a good chance of winning with such a small crowd but there was a couple of guys that looked like they new what they were doing.
The teenager that started the race didn't give any information or direction so I was hoping the course was marked well. She just said ready GO! The first 3 miles of the race is mostly west out of town which is slightly down hill. The two guys I was eyeing before the race took off fast. At the half mile mark they were both 10 yards ahead of me and my watch said we were still under a 6 minute average. I new this was a little to fast for me but I thought they surely would slow down. I was right with one of the guys, he did slow down and I passed him just before mile one. He looked like he was fading so I thought it was now a two person race. The guy in 1st was the young Travorts husband. He was slowy gaining on me but I didn't dare go any faster. Just hoping he would slow down before the end of the race.
At about mile 2.5 I started hearing footsteps coming up on me. I was going fast enough so I just kept my pace. I thought that guy I passed must have got his second wind but low and behold it was a woman! What is going on. I'm in a little town race and now I'm getting passed by a woman! Third place is not what I was thinking when the race started. She passed me with some good energy. By mile 5 she had passed the 1st place guy. They were both about 30 seconds or more ahead of me.
At about 6.5 miles the suprise came. We ran into HWY 89. I new from looking at the race map that we had gone to far east and had missed a turn. They both made a false move of trying to cross the road and going on this really rustic dirt road but I decided to head back into town on Hwy 89 and then see if I could find my way back onto the course. I should have studied the map better before he race. They both decided I looked like I knew what I was doing so they followed me. I wasn't long before the woman caught and passed me but the other guy never caught up. I'm guessing it metally messed with his mind to know we were off course. The woman got another 20-30 second lead on me when she decided to turn east at the Co-op which is were the race started to ask for direction. I turned west to go down and get back on the course. She saw what I was doing and couldn't find anyone left at the Co-op so she stared chasing me again. She did catch me but didn't pass me we such vigor this time. After a couple of more miles she had about a 20 second lead on me which she kept all the way to the finish. The wind really picked up after a few miles into the race. Miles 10-12 back into town were tough.
I did get chicked but I felt better when I found out she was a distance runner from SUU. I won the mens division and got $50 cash! No prizes for second place. My sophmore son Dallas ran the 5K in 18:55 and got second place. Maybe next year he can collect some cash.
|
YR2012 |
|
|
|
|
| 1 |
6:09 |
Down |
| 2 |
6:20 |
Down |
| 3 |
6:37 |
|
| 4 |
6:42 |
|
| 5 |
7:01 |
up |
| 6 |
7:25 |
up |
| 7 |
6:57 |
|
| 8 |
6:31 |
|
| 9 |
6:35 |
|
| 10 |
6:56 |
|
| 11 |
7:33 |
into wind |
| 12 |
7:24 |
into wind |
| 13 |
6:40 |
|
| 13 |
:07 |
|
|
1:28.56 |
|
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 0.00 | 0.75 |
| Ran walked with Taunia. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 70' on Jordan River Path.
Kept it easy. Everything felt pretty good after Saturday's race.
Time 64:52, Mile avg. - 7:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.60 | 0.00 | 7.20 |
|
Noon run, sunny, temp. 73'
Felt pretty good. Did 6 strides.
Time 54:42, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, Temp. 53'
Ran around daybreak. Felt pretty good. It's been awhile since I've felt this good doing back to back faster days. Hopefully, it will last.
Time 60:40, Mile avg. - 7:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 1.35 | 0.00 | 0.00 | 13.95 |
|
Noon run, sunny, temp. 80'
Starting to heat up!
Time 65:33, Distance 8.3, Mile avg. - 7:54
9PM run with my Ragnar team to check out everyones headlights, tailights and reflective vests. Then we have RootBeer floats afterward. We ran easy with everyone for the first 3 miles then Dallas started speeding up with mile 4 in 7:30, mile 5 in 6:18 and the last .65 miles in 5:48 avg.
Time 44:00, Distance 5.65, Mile Avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, sunny, temp. 75'
Ran with Dallas, just took it easy.
Time 56:07, Mile avg. - 8:01 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, windy, Temp. 90'
I forgot what 90' felt like. Hot.
Time 66:06, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 1.40 | 0.00 | 0.00 | 2.00 |
|
Noon at work gym on TM
Time 16:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
|
Noon run, partly couldy, windy, temp. 57'
Stomach was a litte off today.
Time 66:22, Mile avg. - 7:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.65 | 0.00 | 0.00 | 0.00 | 8.65 |
|
Noon run, sunny, temp. 69'
Time 67:22, Mile avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.80 | 0.00 | 2.00 |
|
Noon at work gym.
Two miles on the TM of which .8 miles were intersperced at 12% elevation.
Time 16:00, Mile avg. - 8:00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.55 | 1.45 | 0.00 | 0.00 | 10.00 |
|
Morning run, sunny, temp. 57'
Ran with Dallas, we were short on time because we got up to late and were heading to Lagoon with the family.
Time 39:52, Miles 5.45, Mile Avg. - 7:19
10:30PM run with Dallas, Temp. 50'
Dallas wanted to get 10 mile in for the day so I went with him. He's gearing up for cross country.
Time 35:40, Miles 4.55, Mile avg. - 7:51 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.60 | 0.00 | 5.60 |
|
8:30 PM run, Temp. 80'
Ran the temple hill fast a few times.
Time 42:33, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, Temp. 58'
Time 53:51, Mile avg. - 7:42
Now it's time to run with my WBR team "South Jordan Slackers" this Friday and Saturday. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.76 | 0.00 | 0.00 | 3.76 |
|
Ragnar - WBR Leg 10 - 3.76 miles - I started at 3:45pm. It was windy from the north west and about 82'. My run mostly heads west into the wind which was tough. I had 33 kills.
Mile avg. - 6:39 |
| | Race: |
Ragnar - WBR (13.97 Miles) 01:53:28, Place overall: 111, Place in age division: 63 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.97 | 0.00 | 0.00 | 13.97 |
|
Ragnar WBR - Leg 21, 10 miles, time 73:17. Started at 12:25am. Great temperature of about 53' and no moon but plenty of stars. This run was run on about half dirt road most of which was fairly good but some of it was rutty and bumpy. My left quad was acting up a bit like it wanted to cramp. Dumb leg. I had 75 kills which was fun.
Mile avg. - 7:19
Ragnar WBR - Leg 34, 3.97 miles with an elevation gain of 1698 feet, time 39:59. Started at 10:50am. Sunny with a temperature of about 65'. This was the first year that this leg was paved. Much nicer to not have to run in the dust of all the cars. I was hoping to get under 10 minute miles but didn't quite make it. I had only 14 kills. I think we finally got ahead of most of the slower teams. I did finally get taken down by a Weber State cross country runner on this leg. Dallas was the only one on our team that never got passed. I however had a total of 122 kills and he got 116, so at least I beat him on kills. He's getting pretty fast.
Mile avg. - 10:04
Our team came in 63rd place of the 798 coed teams or in the top 8%. We came in 111th place of the 1,066 teams of 12. It was a fun time and Ragnar did a great job again.
It seems that our team (South Jordan Slackers) keeps coming in a better place compared to the rest of the teams each year but our team isn't getting any faster. I'm guessing that the more competitive people don't enjoy this race as much as the more social runners so that more teams are less worried about time and come out to do it for the social reasons and thus the average team time is getting slower. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.15 | 0.00 | 0.00 | 10.15 |
|
Morning run, Temp. 54'
Great morning for a run. Been busier than usual so I finally got out for a run and decided to do it fast (for me) which is under 7. It felt good but I had to stay focused to keep the pace under 7.
It was a great honor to pass Chad and the Riverton/Heriman group going around Daybreak lake.
Time 70:30, Mile avg. - 6:57 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Morning run, temp. 58'
Camped out at Fire Fighters Memorial campground near Flaming Gorge for Youth Conference. On Friday we went to the Vernal temple and then did a service project on the temple. I got to go and be the camp Chef. I cooked dutch oven for dinner and breakfast. Yum!
Saturday morning I ran down towards the Damn and lost about 400 feet elevation in 1.5 miles and then came back. I ran easy, my stomach was feeling a little funny. The youth conference group then floated the first stretch of the Green river right below the damn. It was fun.
Time 27:30, Mile avg. - 9:10 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 90'
Yep, 90' is kinda hot.
Time 64:30, Mile avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 1.00 | 0.00 | 0.00 | 2.40 |
|
Morning run, Temp. 75'
Got up to late to get a good run in.
Time 18:00, Mile avg. - 7:30 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.80 | 0.00 | 8.80 |
|
Noon run, sunny, temp. 83'
Did 8 0.1 mile strides. Actually felt good today.
Time 65:11, Mile avg. - 7:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, windy, temp. 94
When it's hot your body keeps saying over and over and over lets get in the shade and rest. It's like an annoying stuck record player. Other than that it was a nice run.
Time 65:52, Mile avg. - 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.75 | 0.00 | 8.75 |
|
Noon run, sunny, windy, temp. 95'
After each mile did .1 mile fast.
Time 68:24, Mile avg. - 7:50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.40 | 0.00 | 0.00 | 6.40 |
|
5PM run, Sunny, temp. 97'
The family went to Seven Peaks today and Dallas hadn't got as many miles as he should have because he let EFY and chasing girls get in the way of his running this week so we went running and a terrible time of day. We would have waited until later evening but it is fast Sunday tomorrow and we wanted to get are fast started sooner than later.
Dallas got a side ache so the run went slower and shorter than planned.
Time 51:12, Mile avg. - 8:00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 1.00 | 0.00 | 8.35 |
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Noon run, sunny, temp. 93'
I signed me and Dallas up for Sandy's July 4th 5k. If Dallas shows up feeling good and doesn't get a side ache he has a good chance of taking me down.
Ran mile 4 fast. I was hoping for 6 even but got a 6:02. It was hot and into the wind and I couldn't get the old body to do it. Maybe I should have lost the 7lbs like I did last year or maybe it was the 10 cookies I ate last night. I took a two minute recovery rest after the fast mile which was much needed.
Time 65:38, Mile avg. - 7:52 | |
| | Race: |
Sandy 4th of July 5K (3.1 Miles) 00:18:33, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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Sandy 4th of July 5K. Sunny, no wind, temp. 65'
A very nice morning for the 4th of July. Last year there were over 30 of the top 50 at the High School age. Kind of like a high school cross country race that lets the community run with them. This year at the starting line there were quite a few cross country runners from different schools. My son Dallas had on his Bingham high running outfit along with 2 other Bingham runners. There were probably about 500 runners at the starting line.
The race took off and the youngsters took the lead. I was probably in 30th place after a quarter mile. I was laboring really hard just to stay at a 5:55 pace. I should have warmed up more. The old body didn't want to kick in. (Next 5k warm up better). Then all of a sudden at the half mile mark the pace felt just fine and my body decided it was ready to run. I was very relieved and was ready to RACE! Soon after I passed Dallas and another one of the Bingham runners. Now the race is getting fun. I continued to pass runners the entire way unitl the finish when I came in 7th place.
Miles 1-5:55, Mile 2-6:04, Mile 3-5:58
Dallas got a side ache after mile one and slowed down a bit and got a 19:23. He thinks he could have beat me if he wouldn't have got the side ache. Who knows. I just know that none of my kids have beat me yet! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Noon run, sunny, temp. 78'
My calf's are a little soar from the 5k but feeling better.
Time 70:00, Mile avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.40 | 0.60 | 0.00 | 6.00 |
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Noon run, sunny, temp. 90+
Hot day for a faster run, but I did it anyway. The cold shower after felt great.
Time 41:42, Mile avg. - 6:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Noon run, sunny, temp. 90+
Much easier to run in the heat a minute per mile slower than yesterday.
A guy on a bike passed me as I was running and said that running is bad for your knees. I'm just wonding what he wanted me to do. Stop running and walk back and never run again?
Time 71:06, Mile avg. - 7:54 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.80 | 0.00 | 8.30 |
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Noon run, sunny, hot, temp. 95+
Did 8 strides.
Time 64:36, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.60 | 0.00 | 6.00 |
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Noon run, sunny, temp. 95+
6 Strides. I could handle a few days in the 80's
Time 45:32, Mile avg. - 7:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.50 | 0.00 | 8.75 |
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Noon run, cloudy, temp. 80+
So nice to have cloud cover and lower temps for the lunch time run. My left hammy started feeling funny after a few strides to I quit doing them and just jogged it in.
Time 66:52, Mile avg. - 7:39 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 1.00 | 0.00 | 0.00 | 11.10 |
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Morning run, cloudy, temp. 70+
Just enjoyed a nice morning run without the sun. This was a high mileage week for me for no particutar reason. I don't have anything really planned for races, however, I've been toying with the idea of running the Pony Express 50 miler. If I do I'm going to have to start doing some longer runs.
Time 1:24:21, Mile avg. - 7:36 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 1.00 | 0.20 | 0.00 | 8.30 |
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Noon run, mostly sunny, windy, temp. 80+
I did my 4th mile faster in 6:15, I didn't have the eye of the tiger today. I need to get some sub 6 miles in.
Time 62:33, Mile avg. - 7:32 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.80 | 0.00 | 8.70 |
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Noon run, sunny, temp. 85+
Not a bad day for a run, did 8 strides.
Purchased a new Toyota Camry Hybrid yesterday. Kinda fun to drive a new car.
Time 64:49, Mile avg. - 7:27 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, mostly sunny, temp. 85+
Time 65:46, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp. 85+
Another day on the JR path. I ate a couple of pieces of pizza a half hour before the run and thought It'd cause me to slow down but now issues so I picked up the pace for last two miles.
Time 44:16, Mile avg. - 7:23 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Pre-dinner run, sunny, temp. 80+
I ran with Dallas at the Teton High Adventure camp. We did the high ropes couse in the afternoon. Fun.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Pre-dinner run, cloudy, temp. 65+
Found an lightly traveled trail near scout camp. It felt good to warm up after running the rapids on the snake river this afternoon with the scouts as it rained most of the trip.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.35 | 0.00 | 0.00 | 10.35 |
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Morning run, cloudy, temp. 70+
Hadn't run in a couple of days and didn't know if I'd run tomorrow so I made it a faster run for my level of fitness.
Time 1:12:14, Mile avg. - 6:59 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
|
Morning run, sunny, temp. 65'
Ran with Dallas up to the top of the nearest mountain at the Heber Valley Girls Camp. We had a family reunion up there.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Noon run, sunny, temp. 90'
Another summer hot run on the JR path.
Time 63:32, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.50 | 0.00 | 0.00 | 4.50 |
| Morning run, temp 70'
Lifes getting to busy at work and home, having a hard time getting in the runs. But I something woke me up so I went out and got a quick run in.  Since it was a shorter run and I didn't run yesterday I thought I pick up the pace, however, being a little low on sleep my first mile was in 7:45, then I finally decided to kick it in gear and got some sub 7's in. Â
We headed to the airport to pick up Tanner at 10:30AM. Always fun to see the returned missionaries.
Time 30:54, Mile avg. - 6:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Morning run, Temp. 70'
Time 40:29, Mile avg. - 7:22 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Morning run, sunny, 60'
In Logan for a mini-vaction with the family. Ran with Dallas. We went around USU campus to First Damn, around the Temple, and over to the track to do one lap and back to the hotel. We raced a 200 M on the track and Dallas creamed me. Don't have that fast gear anymore.
Time 65:00, Mile avg. - 8:08
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Mid-Afternoon run, Sunny, temp. upper 90's
It was hot.
Time 64:17, Mile avg. - 7:42 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.55 | 0.00 | 0.80 | 0.00 | 8.35 |
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Noon run, cloudy, temp. upper 80's
Took advantage of lessor heat and clouds to do a few strides.
Watch ran out of batteries with .3 miles left. Probably about a 7:17 mile avg. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.50 | 0.00 | 7.50 |
|
Morning run, temp. 70'
For some reason I felt good this morning so I ran hard.
Not impressed with our American woman that fell in the 1500M and didn't get up and at least finish but pouted on the track and pounded the track. Get up and run and finish the race and make us pround that you are a finisher even thought you had an aweful thing happen to you.
Time 49:50, Mile avg. - 6:39 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.80 | 0.00 | 9.00 |
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Noon run, sunny, temp. upper 80's
Did some strides
Time 68:00, Mile avg. - 7:34 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. mid 80's
Another nice day on the JR path.
Time 65:30, Mile avg. - 7:54 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, temp. upper 80's
Time 66:30, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 1.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 90'
Hadn't pushed a mile for some time so I decided to do my 4th mile fast. I wanted it under 6:00. The last couple of times I've tried this I failed partially do to unfavorable winds. This time wind was not a factor. I psyched my self up and invisioned myself running strong the whole time and telling myself if I went under 6 I got a 2 minute rest. I was able to do it with a 5:39.
Time 61:40, Mile avg. - 7:26 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 0.00 | 0.00 | 3.35 |
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Morning run, temp. 60'
In Ephraim dropping Cambrey off at Snow College for her freshman year.
Time 25:38, Mile avg. - 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
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Morning run, temp. 70'
Taking a day off from work to play with the family. Got a short run in before the fun.
Time 39:38, Mile avg. - 7:20 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp mid 80's
Just enough time between meetings to get in 6.
Time 43:48, Mile avg. - 7:18 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 1.00 | 0.00 | 8.35 |
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Noon run, cloudy, temp. low 80's
Ran the 4th mile in 5:46 the rest easy.
Time 63:54, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.75 | 0.00 | 0.00 | 8.75 |
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10:15AM run, Sunny, Temp. upper 70's
Time 61:57, Mile avg. - 7:05 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.30 | 0.30 | 6.00 |
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Noon run, sunny, temp Lower 80's
Been having a pretty good week. I've gotten a little more sleep than the last couple months. To bad I have a scout campout tonight. That should put me back in the deficit.
Time 43:15, Mile avg. - 7:13 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.10 | 0.00 | 6.00 |
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Noon run, sunny, temp. upper 80's
After a mile I did about a 150 meter stride and that must have pulled my right leg quad. Not to bad but it bugged me the rest of the run. Didn't do anymore strides today.
Time 44:36, Mile avg. - 7:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 90'
Nice and hot. Looking forward to the September temperatures.
Time 62:15, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 1.00 | 0.00 | 8.75 |
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Noon run, sunny, temp. lower 90's
Ran the 3rd mile fast, wind aided, in 5:30.
Looking forward to cooler weather.
Time 66:27, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp. mid 80's
Time 46:30, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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5AM morning run, cloudy, rainy, temp. 65'
It rained the first 3-4 miles then it let up most the rest of the way. I was hoping to push a little harder today but the darkness and the rain took the fun out of it.
Time 1:36:53, Mile avg. - 7:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.65 | 0.00 | 1.00 | 0.00 | 4.65 |
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Morning run, Temp. 60'
Me and Dallas ran a short course and we decided to do the last mile fast. The last mile was about a 75 foot drop in elevation so it could be a really fast mile. I did it in 5:10 and Dallas beat me by a few seconds. No way I can out sprint the youngster.
Time 34:17, Mile avg. - 7:22 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Evening in Buffalo NY Hotel fitness room.
I don't like treadmills. It seemed like a long time running nowhere.
Time 42:18, Mile avg. - 7:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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Evening run, cloudy, temp. 80'
Ran a couple miles on a high school track and the rest on grass around the rest of the highschool fields in NY.
Time 45:55, Mile avg. - 7:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.45 | 5.00 | 0.00 | 0.00 | 13.45 |
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5AM run, Temp. 55'
Finally got light for the last 4 miles. Darn early morning soccer games. Pushed pretty hard today since I didn't run Thursday or Friday.
Time 1:36:18, Mile avg. - 7:10 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, cloudy, temp. 80'
A few sprinkles along the way. My legs were still a little trashed from Saturdays run. Probably should have taken it a little slower.
Time 64:08, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.80 | 0.00 | 8.70 |
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Noon run, partly cloudy, Temp. low 70's
Did some strides.
Time 63:58, Mile avg. - 7:21 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, blue sky, temp. 70'
What a nice day.
Time 66:03, Mile avg. - 7:58 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 3.50 | 1.00 | 0.00 | 8.70 |
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Noon run, Very Sunny, Temp. low 70's
I ran mile 3 fast in 5:40 and the last 3.5 at marathon pace or faster.
Time 61:28, Mile avg. - 7:04 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunnnnny, temp. Mid 70's
Nice jog on the river path.
Time 67:53, Mile avg. - 8:11 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Morning run, Temp. 60'
Very nice morning, beautiful sun rise. Sun came out for the last 5 miles of the run.
Most miles in a week this year. Legs feeling a little tired but good.
Time 1:52:36, Mile avg. - 7:46 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon, sunny, temp. low 70's
Liking these lunchtime temperatures in September.
Time 65:45, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 3.00 | 2.00 | 0.00 | 8.70 |
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Noon run, sunny, temp. upper 70's
Ran the 3rd & 4th miles fast in 5:57 & 5:58 and then ran the last 3 miles at marathon pace or a little faster.
Time 61:08, Mile avg. - 7:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp. mid 70's
Nice recovery run
Time 49:36, Mile avg. - 8:16 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, sunny, temp. mid 70's
Time 47:04, Mile avg. - 7:51 |
| | Race: |
Sandy Firestation Half Marathon (13.1 Miles) 01:25:59, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.90 | 13.10 | 0.00 | 0.00 | 14.00 |
|
A very nice morning for a race. Temperatures around 60-65.
I'd like to thank all those fast runners on the blog that could have easily won this race for not showing up and letting me have the glory.
This is a very small race of about 50-60 people. It has kind of the small town feel to it where they do not block of any of the roads you are racing on.
The race started just after 8am. After a half a mile there were four of us in the front pack. One guy had some kind of device that was blaring heavy metal music. I was hoping he would fade. After a mile and a half a younger guy (highschool/college age) with long hair and myself left the other two guys and the heavy metal slowly faded away. Ah, just the joy of running near the mountains with the hopes of winning a race. I thought this long haired guy would fade after a few miles but no luck. So I thought my only chance was to push the pace as hard as I could and see if he could endure 13.1 miles. He usually ran ahead of me by a step or two. He didn't want me to take the lead or even run side by side. Miles 10 and 11 are uphill with about 300 feet of elevation. A tough section of the race. I thought that if he stayed ahead of me through that stretch he'd probably win. With about a quarter to a half a mile left on the last uphill part of mile 11 he started fading and I of course pushed extra hard when I saw him fading and took the lead for the 1st time.
I kept pushing the last two miles and he gave up and I won by about a minute. It was a fun race and I was mentally prepared for the course after running it last year. However, those last two miles really hurt. I really don't enjoy that much pain but I did want to win and it was worth it.
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YR2011 |
YR2012 |
|
|
|
| 1 |
6:17 |
6:13 |
| 2 |
6:55 |
6:45 |
| 3 |
7:28 |
7:28 |
| 4 |
6:27 |
6:25 |
| 5 |
6:25 |
6:12 |
| 6 |
6:32 |
6:18 |
| 7 |
6:46 |
6:40 |
| 8 |
6:47 |
6:30 |
| 9 |
6:30 |
6:22 |
| 10 |
7:03 |
7:03 |
| 11 |
7:44 |
7:31 |
| 12 |
6:36 |
6:26 |
| 13 |
5:45 |
5:36 |
| 13.1 |
0:32 |
0:30 |
|
1:27.47 |
1:25.59 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, cloudy, temp. 65'
Legs still feeling it from Saturday's half. Probably should keep taking it easy for a couple more days.
Time 50:10, Mile avg. - 8:22 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Noon run, cloudy, upper 50's
A little low on energy.
Time 47:20, Mile avg. - 7:54 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 65'
My legs are starting to feel better every day. Those half marathons can kind of take it out of you for a few days.
Time 65:40, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.70 | 0.00 | 8.70 |
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Noon run, sunny, Temp. 70'
Legs felt pretty good after I did a couple of strides. 8 strides in all.
Time 64:10, Mile avg. - 7:23 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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Morning run in St. George, Temp. lower 60's.
Staying at Pleasant Palms with Tom. The new carpet is nice.
My good friend Tom and I left at 6am and ran half the run in the dark. I nice warm up for Tom for next weeks marathon.
Time 1:50:28, Mile avg. - 8:11 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
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Morning run, full moon, Temp. lower 50's
Sad to not be heading down to SG. Maybe next year.
Time 51:09, Mile avg. - 7:19 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.50 | 1.00 | 0.00 | 7.50 |
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Morning run, Temp. mid-50's
Nice of the moon to be out and almost full. Did some strides.
Time 52:05, Mile avg. - 6:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Morning run, temp. mid-50's
I was planning on running easier today but about 100 yards before I came to the first intersection I turn down someone was heading on that road going pretty fast so I decided I'd see what it would take to stay with them. I had to run a 7:10 1st mile just to not loose ground. He slowed a bit and then I caught up to him and talked to him for a few minutes before we parted was. He was training for the halloween half.
Time 52:45, Mile avg. - 7:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.00 | 0.00 | 7.50 |
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Morning run, Temp. low 40's
Did some strides. My legs getting a little tired from a few days of faster than average training and I'm not use to this early morning thing as my work showers/bathroom are getting remodeled over the next 3 weeks so I can't run during lunch.
Time 54:06, Mile avg. - 7:13 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.50 | 1.00 | 0.00 | 14.50 |
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Early morning run, temp. mid 30's
I was thinking that in honor of the SG marathoners I'd run at least one mile fast. I did it in 5:40. I wish I could do that at the end of a marathon.
Time 1:46:13, mile avg. 7:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
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Morning run, temp. 40
Time 51:13, Mile avg. - 7:19 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.50 | 0.00 | 1.00 | 7.50 |
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Morning run, temp. 45'
Did 6 strides and the last half mile fast.
Time 52:54, Mile avg. - 7:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, temp. 50'
Legs a little sore from yesterday. It's a shame you can't run hard every day without consequences.
Time 54:20, Mile avg. - 7:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.50 | 0.00 | 7.50 |
|
Morning run, Temp, upper 50's
Nice to have another short sleeve morning. Did 6 .15 mile strides. The last .5 miles in 2:28 slightly aided. Hard to believe my fastest half mile sprint is the pace the world-class marathoners run the entire marathon. Wow are they moving!
Time 53:07, Mile avg. - 7:05 |
| | Race: |
Bingham High Minerett's Charity run (2.9 Miles) 00:17:18, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.90 | 0.00 | 6.90 |
|
After a though week at work putting in extra hours and working late Friday then going out to eat at 8:30pm with the family for burgers, fries, and icecream. I'd planned on running a 14-15 easy miler Saturday morning. But we came home and watched a movie eating candy, then my son Dallas came home and said I should run a 5k with him in the morning. I didn't even know there was a race. I'm kinda making up my excuses.
Anyway the morning was cloudy with a temp of about 48' and some wind. There were probably just a little over 100 people for the race. I could tell at the starting line my real competition would be all the Bingham High JV cross country runners. Luckily the Varsity have state next week so they couldn't make it. I ran 4 easy miles before the race and was warmed up.
The gun went off and the JV runners took of very fast. Durning the 1st mile I passed a couple of the JV runners and got a 5:48 mile. I was about 20 seconds behind the 1st pack of JV runners. I though I had them right were I wanted them and that they would slow down the second mile and I'd catch up to them. But instead I was falling a litte further behind. My legs felt week and I just didn't have what I was expecting. I did pass another JV runner. My second mile was in 6:14. Sad.
I put everything I could into the last mile but it didn't feel good. My son Dallas came in 3rd and continued to out pace me. The race was short and the last .9 miles was in 5:16 or a 5:51 mile pace. Dallas got about a 16:30. The first time my Son has bet me. I guess all the running this summer and fall really helped him out. I did win the 30 and over age division and got a $30 gift certificate for I-Tunes. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, temp. 52'
Had a headache all day Sunday and still had it this morning so I kept it easy.
Time 48:22, Mile avg. - 8:04 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Morning run, temp. 53'
Still have a minor headache. I was going to do some speed work but cut that out thinking it wouldn't help the headache.
Time 59:00, Mile avg. - 7:53 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
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Morning run, temp. 42'
My several day headache is just about gone. I'm running the SOJO half in a few days and decided I wouldn't run Thur or Fri so I pushed a couple of marathon pace miles to make sure the engine was still working
Time 43:06, Mile avg. - 7:11 | |
| | Race: |
SOJO Half Marathon (13.1 Miles) 01:25:09, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.70 | 13.10 | 0.00 | 0.00 | 13.80 |
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I was thought I was excited to run this race and ready to preform close to last years time. I thought I did everything well, eating, sleeping etc... I had a .7 mile warm up and was ready to go. For some reason last week on my 5K I didn't have that mental toughness and the fighting desire. This week not to many miles into the run I could tell I didn't have it again. It's like I'm missing my normal fight/desire. Chemical imbalance? Depressed? Maybe I needed to watch Rocky or something before the race.
The race started off with the temp about 59' according to the car. I don't think it warmed up at all during the race. The wind was a blowing pretty good. but not enough to effect the race as much as my time comparing to last year.
After the first mile I was in 11th place. After 2nd mile I was in 9th. I moved to 8th and 7th and 6th during miles 3-11. Then I got passed during mile 12. My left quad started showing signs of cramping up with about 1.5 to go but not a problem because not enough miles left for it to cramp up hard. I had 3 guys in my site in front of me the last 2 miles and didn't have the desire to get them??? My last years time would have got me a 3rd place.
See miles below:
| YR2010 |
YR2011 |
YR2012 |
|
|
|
| 6:58 |
6:19 |
6:10 |
| 6:52 |
6:17 |
6:26 |
| 6:56 |
6:02 |
6:08 |
| 6:56 |
6:34 |
6:50 |
| 7:03 |
6:10 |
6:40 |
| 7:22 |
6:12 |
6:25 |
| 7:15 |
6:40 |
6:47 |
| 7:03 |
6:08 |
6:20 |
| 7:02 |
6:10 |
6:15 |
| 7:03 |
6:03 |
6:23 |
| 7:00 |
5:56 |
6:18 |
| 6:34 |
6:36 |
6:53 |
| 6:43 |
6:50 |
6:53 |
| 0:44 |
0:48 |
0:41 |
| 1:31.31 |
1:22.45 |
1:25.09 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Noon run, windy, temp. 65'
Took it easy and shorter than normal just trying to enjoy the run. My legs are much less sore from Saturdays half than I though they should be.
Time 40:00, Mile avg. - 8:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Noon run, sunny, temp. 39'
Nice run on the JR path.
Time 36:49, Mile avg. - 7:22 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, temp. lower 60's
Nice run along the river path with all the fall colors. First time I've been passed by Alaskan Huskies pulling a lady on a 3 wheeled bicycle.
Time 64:54, Mile avg. - 7:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, Temp. 50'
Nice Halloween run with a near full moon.
Time 51:22, Mile avg. - 7:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 55'
Near perfect day on the path.
Time 61:28, Mile avg. - 7:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.40 | 2.00 | 0.00 | 0.00 | 11.40 |
|
Morning run, temp. 40'
Did a Mountainview, Herriman High run. I felt pretty good today. Always like to run on the faster end of my abilities.
About half way through the run I came to a T in the road and another runner was heading my new direction about 100 yards behind me. I could tell he was running fast so I decided to speed up and see if he would still catch me. I ran at about a 7 minute mile pace and he was still slowly catching me. Unfortunately, I came to another T in the road and he went the opposite way so I couldn't find out who was running so fast.
Time 1:23:11, Mile avg. - 7:18 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.60 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, temp. low 60's
Another beautiful day on the river path.
Time 63:43, Mile avg. - 7:25 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, Sunny, Temp. 60's
Sad Romney didn't win. I'm an accountant I don't like debt and I don't like to spend more than I take in.
Time 63:10, Avg. - 7:37 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
Morning run, Temp. 30'
A few slick spots and stretches on the road. It snowed for a few miles of the run. Always nice to be out running.
Time 1:29:34, Mile avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, temp. 27'
Time 44:20, Mile avg. - 7:24 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
|
Morning run, temp. 30'
Have a health screening at work at 9am that I have to come in fasting for so I ran longer this morning and didn't eat my normal breakfast. I wonder how my blood sample and blood pressure will different after running 10 miles versus not running.
Time 73:45, Mile avg. - 7:23 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 2.00 | 0.00 | 0.00 | 5.40 |
|
Morning run, temp. 45'
Actually got Dallas to run with me even though we didn't go as far as I'd like, but he did push the pace nice.
After the run we went and played in our Wards turkey bowl and as I write this a day later I'm sore in places that normal running doesn't get you sore. I guess diving for the football in the EndZone uses different muscles than your regular run.
Time 39:23, Mile avg. - 7:18 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 55'
The legs are still suprisingly sore from Saturdays ward football game.
Time 66:06, Mile avg. - 7:58 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Noon run, sunny, temp. 55'
Another lovely day on the path. Wished I had more time to put in a longer run.
Time 38:00, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon run, cloudy, windy, temp. 60'
Burning a few calories hoping to make a little extra room for a nice Thanksgiving meal.
Time 48:18, Mile avg. - 8:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 1.00 | 2.50 |
|
We have a funny/fun tradition on Thanksgiving morning. We go run at the track and then go to McDonalds for breakfast.
As usual we went to the Highschool track with the family. Did a few warmup laps then me and Dallas raced a mile. I stayed with him for one lap and then he left me in the dust. I thought I'd be able to stay with him a little longer and run a bit faster but I did give it a good effort. Dallas got a 5:10 and I got a 5:37. Then off to McDonalds. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Morning run, Temp. 27'
I ran with Dallas in Ephraim. We went up Ephraim canyon. We averaged a little over 10 minute miles on the way up and just under 7 minute miles on the way back. Later in the day we took some family pictures and then went Christmas tree hunting.
Time 1:25:31, Mile avg. - 8:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, temp. 30'
Just putting in some miles during the winter months.
Time 54:15, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.60 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, temp. mid 50's
I felt good befor the run and it was a perfect day other than some wind so I decided to push hard today. I wish I felt this good every day before the run.
Very sad day. A friend (Coach Treglown) died today on his way to teach Jr. High. http://www.ksl.com/?sid=23153714&nid=148&title=teacher-dies-in-auto-pedestrian-accident&s_cid=featured-1
He was not running on the side of the road but crossing the street at a crosswalk. I've seen him many days go through that intersection on his way to the Jr. High.
Time 58:22, Mile avg. - 6:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
|
Noon run, partly sunny, temp. mid-50's
Time 50:42, Mile avg. - 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 1.00 | 0.00 | 0.00 | 10.15 |
|
Morning run, temp. 49'
Nice to get out just as things are getting light, the sky reflects orange/pink off the clounds. Yep, very nice. Jogging is somtimes awesome.
Coach Treglown's funeral was great. Good Family! Most common theme: Families can be together forever.
Time 1:14:46, Mile avg. - 7:22 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, partly sunny, temp. 45'
Hait it when I forget my running socks so I have to wear my work socks. Putting them back on after the shower. Yeck!
Time 63:26, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
|
Noon run, cloudy, temp. 46'
Still enjoying wearing shorts. I'm guessing that will come to and end soon.
Time 59:11, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, partly sunny, temp. 45'
What a nice fall we've had. Wish it could last longer.
Time 65:07, Mile avg. - 7:51 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 5.00 | 0.00 | 0.00 | 11.35 |
|
Morning run, Temp. 39'
Almost no breeze to start out with but it kicked up pretty good by the end of the run making in cooler. Feeling good today so I pushed the pace.
Time 81:15, Mile avg.- 7:09 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, windy, temp. 27'
I thought the roads might be a little slick from Sunday mornings snow but they were just fine.
Time 46:42, Mile avg. - 7:47 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, temp. 32'
I keep scheduling things during lunch time at work so I have to jog in the mornings. I don't mind the morning jog at all, it's the not enough sleep thing I mind.
Time 45:48, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon run, cloudy, temp. 45'
Time 45:18, Mile avg. 7:33 | |
| | Race: |
Randy Treglown Memorial (2.85) (2.85 Miles) 00:18:12, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.15 | 0.00 | 2.85 | 0.00 | 4.00 |
|
Some good race organizers put on this memorial run for the late Coach Treglown. It was run at 9am and there was penty of snow on the course.
There was probably a couple hundered runners. I'm guessing a lot of runners didn't make it out due to the snow. It was well organized and was chip timed. Dallas and Taunia also ran the race. The first mile is the slight upgrade mile and the other miles are more level to slight down.
It was fun running in the snow. Mile times 1) 6:46, 2) 6:18, 3) 6:09 pace. They were going to make it a 5K with the last section run on the Jr. High grass but it had 6 inches of snow so they just shortened the course. I came in behind the highschool longdistance runners and beat my son Dallas because he got a side ache. Dallas was about 30 seconds behind me and Taunia ran it in about 28 minutes.
2.85 miles, Mile avg. - 6:25 Not bad for slipping in the snow and having to turn a few corners at walking speed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Noon on the Treadmill
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
|
Noon run on treadmill.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 0.00 | 0.00 | 4.00 |
|
Noon run on Treadmill
I've had a cold the last few days, hopefully it will be totally gone by Christmas.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.25 | 0.00 | 0.00 | 4.00 |
|
Noon run on Treadmill
Feeling like groundhog day.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
|
Noon run on treadmill
Time 28:00, Mile avg. - 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
|
Morning run, cloudy, with some light rain, temp. 36'
Glad the snow held off until a little later in the day. Been eating way to much.
Time 92:30, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
|
Noon run, sunny, temp. 27'
Ran with Dallas. Mostly on 1 or 2 inches of snow. Had to try out a new running jacket. Wasn't feeling to good from lack of sleep and to much food.
Time 45:00, Mile avg. - 8:20 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, cloudy, temp. 11'
From In-Laws home to mouth of Ephraim canyon on snowy roads. No watch. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Morning run, cloudy, temp. 16'
Same as yesterday but the roads were half clear of snow. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
|
Noon run on Treadmill
Had a good year of running. I think I ran the 2nd most miles in a year I've ever run at about 1,745.
Changing from running on my heels to more of a flat foot land about 2 years ago and landing under my body instead of in front of my body has kept me injury free. Hoping for many more years of running.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1415.35 | 279.10 | 48.60 | 2.50 | 1745.55 |
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