| 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 | | 118.85 | 0.00 | 7.45 | 1.97 | 128.27 |
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| Griffin Miles: 22.00 | Saucony Mirage 2 Miles: 67.42 | Saucony Guide 5 Miles: 37.60 | Saucony Kinvara Miles: 16.25 | TNF Hyper-Track Guide Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.72 | 3.72 |
| AM Took Griffin on his loop, then did a mile by the river before 6 hill sprints @ the end. 3, no watch, 6 x ~:20 second hill sprints.
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 3.72 |
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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 |
| AM 2 thru the hood, then 2 on the river with Griffin. Lifted some weights after. Get pumped! 4, no watch, 2 sets each, bi curl/tricurl, pull up/shoulder press, bent over row/push ups
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| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM Most of the snow on the country roads has melted making it runnable, but a total muddy mess. It's good to get sloppy once in awhile. I have been doing planks and other strength stuf on Sunday's as well, but I felt pretty crappy after, so chilled the rest of the day. 6.5, no watch
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| Saucony Mirage 2 Miles: 6.50 |
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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 |
| Chillin & stretchin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 2.00 | 0.00 | 6.60 |
| AM Ran out & back to the visitor center for some hills. I counted 2 of these miles as threshold because it was tuff draggin arse up those things! 6.6, no watch
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| Saucony Mirage 2 Miles: 6.60 |
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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 Out & back on the farm roads. nice to be hitting these consistently again! 4.5, no watch, planks, side planks, bird dog, bridge & clam
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| Saucony Guide 5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Up around town and out & on River Rd. had some hop to my step today, but kept it chill. 5, no watch + core
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| Saucony Mirage 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.25 | 3.25 |
| AM Took the short route to the gym, ten did a warm up before a bunch of drills & plyometrics. 2.5 warm, 2 sets of butt kicks, high knee marching, bounding & carioca w/ a stride between each, 1 set high jump, speed skater, jump squats, burpees, forward & reverse lunges & single leg squats. .5 back to work
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| Saucony Kinvara Miles: 3.25 |
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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 |
| AM My legs loosened up nicely during my run and I was tempted to push the pace, but kept it chill to make sure everything is recovering. lifted some weights after. 4, no watch, 2 sets each: bi curl/tri curl, bent over row/push ups, pull ups/shoulder press
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| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| AM Took Griffin on his loop, then went up the street for some kolaches, but they were out! Bummer, got a scone & muffin from another bakery instead, then headed home. 1PM 2.5 hrs of skiing. Beautiful day to be up on the mountain.
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 6.75 |
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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 |
| Just a good stretch | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 1.25 | 0.00 | 6.00 |
| AM Did an out & back to 189 with 8 x 1:00 at the turn around. 3 warm up, 8 x 1:00 @ T-pace/1:00 @ base pace, .75 cool. |
| Saucony Mirage 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM I can tell I'm getting in better shape cuz I'm still antsy after my "workout" yesterday. Good sign: ) did some strength & stretching after. 4.2, no watch planks, side planks, clam, bridge, bird dog, chair |
| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM Out & back on the farm roads..so rad to be on them again! Did some core after. 5.5, no watch + core |
| Saucony Mirage 2 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM Took Griffin on his loop, then to Memorial Hill for some hill sprints. nice to be running up it again! My traps are a little sore from a rub down yesterday, but my back felt nice & loose. 3 warm, 5 x :30 hill sprint w/ 2:00 walk, 1 cool |
| Saucony Kinvara Miles: 4.50 |
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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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AM Ran around the hood then took griffin on his loop. did some upper body after. 4, no watch + bi curl/tri curl/bent over row/should press NOON 2 hrs of skiing @ Sundance. The sunny, warm weather was super nice, but is killing the snow! Mixed feelings as always when spring comes around.
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| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| AM Ran past the mailboxes to send back a movie, then out & back to the OE on the farm roads. Felt a little stiff from skiing yesterday(we went at it pretty hard) so just cruised. 7.1, no watch |
| Saucony Mirage 2 Miles: 7.10 |
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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 |
| Some stretchin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM 4 up around town then some core. 4 + core |
| Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| AM Went to the gym for some 200m on/offs. Felt pretty good thruout and kept the on around 42 seconds and off at 53 seconds. 1 warm + drills, 8 x 200m @ t-pace/200m @ base pace, 1 cool |
| Saucony Kinvara Miles: 4.00 |
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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 |
| AM Holy wind! good thing I was keepin it chill. 2 around the hood and 2 on Griffin's loop. 4, no watch |
| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| AM Thinkin about running a 5k tomorrow so kept it short. 2 + core |
| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 2.00 |
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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 |
| 20 degrees and snow are not good race conditions. Just hung out instead. Think I'm gonna switch things up and start running Sun-Fri with alternating runs every other week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM 4 up around town with some weights and core. 4, no watch + bi curl/tri curl/bent over row/shoulder press + core |
| Saucony Guide 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM Nice hour run in 15 degree temps. I didn't know it was January again, haha. Ran a weird farm road loop. 8, no watch |
| Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 4.90 |
| AM Went out the back of the hood up `100S to get some Kolaches, but they were closed. bummer! 4.9, no watch |
| Saucony Guide 5 Miles: 4.90 |
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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 |
| AM Around the hood, then a few with Griffin. Some core after. 4+core, no watch PM bi curls/tri curls, bent over row/shoulder press |
| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| AM Griffin loop then Memorial hill for 5 uppers. 3, 5 x :30 hill sprints w/ walk rest, 1 cool |
| Griffin Miles: 2.00 | Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 3.20 | 0.00 | 8.25 |
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AM Out & back to 189 with 4 x 5:00 tempo intervals. Felt pretty decent, far from great though. 2 warm, 4 x 5:00 @ T-pace w/ 2:00 jog rest, .75 cool PM 2 with Griffin on the farm roads. got a pair of North Face Hyper Track's from work. Super light and agile. 2, no watch
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 6.25 | TNF Hyper-Track Guide Miles: 2.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Takin it easy today | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM Hit the single track @ Dutch Hollow. The trails are good to go! 5 + core, no watch 3PM bi curl/tri curl, shoulder press/bent over row |
| TNF Hyper-Track Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 118.85 | 0.00 | 7.45 | 1.97 | 128.27 |
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| Griffin Miles: 22.00 | Saucony Mirage 2 Miles: 67.42 | Saucony Guide 5 Miles: 37.60 | Saucony Kinvara Miles: 16.25 | TNF Hyper-Track Guide Miles: 7.00 |
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