| Location: Dallas,TX,USA Member Since: Feb 21, 2010 Gender: Male Goal Type: Other Running Accomplishments: 5k - 19:03 - Race 4 Recovery (2009)
10k - 42:23 - SLCTC Winter Series (2010)
10 mile - 1:01:51 Riverwoods 10 mile..measured 10.07 (2011)
1/2 Marathon - 1:24:53 - SLC Half Marathon (2011)
Marathon - 2:54:47 - Top of Utah (2011)
Ultra (36.72 miles) - 4:41:32 - Wasatch Back Relay Ultra Team (2009)
R2R2R @ the Grand Canyon with a group of friends - 16 hours(2014) Short-Term Running Goals: Get back in decent running form. Maybe enter a road race in 2017? Long-Term Running Goals: Run a 5k under 18:00 Personal: Have been active my whole life, but turned my focus to running in 2006 after deciding to run a marathon. I really enjoy the training aspect and staying healthy, but mileage has been on the decline over the past 3 years due to work commitments, so focus has turned away from races and more on just staying fit enough to still enjoy getting out. Moved from Utah to Texas in October 2016 with my wife and 3 month old babe. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.75 | 9.30 | 8.20 | 5.00 | 155.25 |
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| Saucony Guide Red Miles: 4.15 | Saucony Guide Blue Miles: 8.99 | Saucony Guide Orange Miles: 4.35 | Saucony Tangent Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.88 | 0.00 | 0.00 | 0.00 | 6.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 1.00 | 0.00 | 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM CSI class PM run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.34 | 0.00 | 0.00 | 0.00 | 9.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.73 | 0.00 | 0.00 | 0.00 | 5.73 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowboard 3 hrs | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 2.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.64 | 0.00 | 0.00 | 0.00 | 9.64 |
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| | Race: |
SLCTC 10k (6.2 Miles) 00:42:23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
| AM race PM Snowshoe 1 hr
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowshoe 2 hrs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.50 | 8.50 |
| AM Track PM Easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.02 | 0.00 | 1.00 | 0.00 | 12.02 |
| AM Easy with 1 fast mile Pm Easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.89 | 0.00 | 0.00 | 0.00 | 6.89 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went snowboarding at Solitude. It was fun!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.09 | 0.00 | 0.00 | 1.50 | 9.59 |
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AM 53:15 Ran track at the gym today. It's a little smaller than an eighth mile track, and it has nice views of the mountains. I'm trying become more efficient at higher speeds, and I've never really been too consistent with repetition workouts, so for the past 3 weeks, I've been running 1.5 miles at about 4:40 pace. Today I did a 1.5 mile warm-up, then 6 x 400 with 400 recovery(these were 3:30 each), then some drills before a 1.5 mile cool down. My splits were: 1:09, 1:10, 1:10, 1:08, 1:10, 1:09. PM 32:32 Ran a few laps thru my neighborhood totalling 4.34 miles. Felt pretty relaxed, but a little springy from the sprints earlier. Avg. 7:29 per mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.22 | 0.00 | 0.00 | 0.00 | 7.22 |
| AM Did some stretching and core this morning along with a few lunges and posture poses. PM 53:06 Ran after work. Legs felt really stiff at first, probably from the speed work yesterday, but loosened up at about 5 miles. Avg. 7:21 per mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 0.00 | 0.00 | 0.00 | 4.15 |
| AM 32.22 Did a recovery run today thru the neighborhood. Legs still feel a little trashed so tried to keep the pace pretty chill. After my run I did 60 push-ups along with some sit-ups, obligues, and lower back exercises. Avg. 7:47 per mile.
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| Saucony Guide Red Miles: 4.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.99 | 0.00 | 0.00 | 0.00 | 8.99 |
| PM 1:06:50 Ran the Old Ranch Rd. loop after work. It's rolling hills and steadily gains elevation for the first 6 miles, then the last 3 are steady downhill to flat. I didn't really wam up so the first few hills were a little brutal, but I loosened up nice after that. I felt like I could have pushed the pace, but I running the SLCTC 15k this Saturday, so I want to feel fresh for that. Avg. 7:26 per mile.
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| Saucony Guide Blue Miles: 8.99 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| AM 32:49 Did a little run around my work. Nice day to take a lunch break outside. Ran with my regular watch, but the pace felt about 7:30 per mile, and I know the course is pretty well, so I think that mileage is correct.
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| Saucony Guide Orange Miles: 4.35 |
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| | Race: |
SLCTC Winter Series 15k (9.3 Miles) 01:05:43, Place overall: 36, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.30 | 0.00 | 0.00 | 13.30 |
| AM Total run time 1:37:57 I was hoping for 1:03, but my legs felt super heavy after running all week. My first 3 miles were right around 6:50 with a little headwind, and I was feeling sluggish. I was hoping after the turn around(the course was an out and back) I would be able to pick up the pace, but it didn't happen. My legs just felt stiffer, and so my pace suffered. I'm a little bummed about missing my time, but i wasn't willing to push super hard since this is the highest mileage day I've had since last fall. I wanted to give a solid effort on fatigued legs to help my endurance for the SLC half in April, and I feel like that goal was accomplished. What I learned from today: 1) I need to build my long runs to increase endurance. 2) I'm tapering down next week to let my legs rebuild. 3) After this taper week, I am gong to incorporate some race pace running.
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| Saucony Tangent Miles: 13.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest today. Went to brunch in town, and now watching the USA vs. Canada hockey game.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.75 | 9.30 | 8.20 | 5.00 | 155.25 |
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| Saucony Guide Red Miles: 4.15 | Saucony Guide Blue Miles: 8.99 | Saucony Guide Orange Miles: 4.35 | Saucony Tangent Miles: 13.30 |
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