| 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 | | 134.40 | 0.00 | 0.00 | 0.00 | 134.40 |
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| Saucony Kinvara 4 Miles: 43.10 | Griffin Miles: 10.25 | Black Crocs Miles: 15.20 | TNF Hyper-Track Guide Miles: 19.20 | Saucony Type A5 Miles: 8.00 | Saucony Ride Miles: 48.90 |
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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
500E/liberty lap/700E and back. Picked it up for about 2 miles in the middle.
PM
2 sets
waiter carry/suitcase carry/lunge/clam
pull ups/push ups/squats/bridge
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| Saucony Kinvara 4 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| AM
Took Griffin on our abbreviated loop clockwise. Ran pretty quick from 1300E to 900E. I am gonna run during lunch at work, but i was too busy. Will try to double up tomorrow.
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| Griffin Miles: 2.50 | Black Crocs Miles: 2.50 |
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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 |
| NOON
Ran during lunch today. a little windy out.
1 to the gym, drills, 8 x 200m @ 37 - 36 w/ 1:30 walk, 3 cool with a stop by Subway
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| Saucony Kinvara 4 Miles: 5.00 |
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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
Out & back on 900E easy.
PM
2 sets
waiter carry/suitcase carry, lunge/clam
pull ups/push ups/squats/bridge
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM
Did some loops on Bonneville Shoreline starting @ the Zoo trailhead. Kept the pace easy.
980 vertical ft.
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| TNF Hyper-Track Guide Miles: 6.20 |
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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
500E/1300S/800E and back. I was gonna do 4 x 4 blocks(approx. 0.6 mi), but decided to bail after the first rep, my legs are just feelin beat up. i think it's because I don't have any cush shoes. My new Saucon Ride's should be showing up in the next few days and my legs shoould be happy again.
1 x 0.6 @ 6:00 pace, 2 x 0.3 @ 5:40 pace w/ ~2:00 recoveries.
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| Saucony Kinvara 4 Miles: 4.20 |
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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 |
| AM
20:00 easy on the bike
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
700E/liberty lap and back. Kept the pace peppy.
PM
bridge, bird dog, warrior III, half moon, clam, squats and lunges
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM
25:00 easy on the stationary.
PM
was gonna do 20 min on/off, but only did about 5 cuz the headwinds at the turn around were crazy.
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| Saucony Type A5 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| AM
900E/2700S/1100E/1700S/900E/2700S/700E and back. Crazy loops today with 11 x 1 min on @ 6:00-6:30 pace/1 min off @ 7:30-8:00 pace. Felt pretty decent. Finally got my Ride's in. Nice and cushy : )
NOON
Got a massage @ work...it was good
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| Saucony Kinvara 4 Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM
20:00 on the stationary
NOON
Out around Willow Creek in my new kicks. Super windy on the way back
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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 |
| AM
Out & back with Griffin on the Bonnevile Shoreline starting @ the Terrace Hills TH. I took easy Griffin was @ threshold pace.
PM
Planks, side planks, bird dog, bridge, half moon, warrior III, clam
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| Griffin Miles: 6.00 | TNF Hyper-Track Guide Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| AM
Did a progression with Jon, then took Griffin out for half mile after. Pretty good route (800E/800S/Foothill/2100E/2100S/900E) with a steep climb in in the first half and flat to 1.5% downhill grade on the way back.
4.25 warm @ 8:20 pace(600 ft vert), 1.7 @ 7:10, 1.3 @ 6:35, 0.85 @ 6:10.
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| Griffin Miles: 0.50 | Saucony Kinvara 4 Miles: 8.60 |
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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 |
| AM
20:00 easy on the stationary
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
700E/liberylap/700E. Kept the pace honest.
PM
Cut down on the reps for leg exercises.
waiter carry/suitcase carry/lunges/clam
pull ups/push ups/squats/bridge
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Was gonna run @ lunch, but got too busy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| NOON
Out around Willow Creek.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| AM
800E/900S and back. Did 4 strides @ the end.
PM
planks, side planks, bird dog, bridge, half moon, warrior III, clam
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| Saucony Kinvara 4 Miles: 4.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.00 | 4.75 |
| AM
Ran the SLC 5k today. I just used it as a training run, so didn't taper or anything. FInished in 20:20 which isn't too bad considering I didn't really take it easy. I think I'm gonna drop some of the strength training over the next few months and up the mileage/intensity of my runs. Should result in a much better time than today.
PM
30:00 easy on the stationary.
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| Saucony Type A5 Miles: 3.50 | Saucony Ride Miles: 1.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 11 AM
Wow it was hot out! Not used to this, but running with no shirt is a great feeling: ) 800E/800S/2 laps of liberty and back.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chillin
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM
Kept a decent pace on a new loop, just kind of all over.
PM
20:00 easy on the stationary.
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| | 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
2100S/2 laps of Sugarhouse park and back. Ran the 2 laps at a hard effort.
PM
planks, side planks, half moon, warrior III, bridge, bird dog, clam, pull ups, push ups
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| Saucony Kinvara 4 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| AM
20:00 easy on the stationary
NOON
Out around Willow Creek. Took it easy
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| NOON
Rand the frosntside loop at Glenwild during lunch. The trail is still kinda beat up from the winter, but was fun to get out on it for the first time this year.
1,000 vert. ft.
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| TNF Hyper-Track Guide Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM
Crappy day out so opted for the trainer instead.
1:00:00 w/ 3 x 2:30 hard efforts
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM
Did the same loop as 2 weeks ago with Jon. kept the pace steady instead of going for a progression and our avg pace ended up being faster than last time. Felt like a solid run.
PM
planks, side planks, bird dog, bridge, clam, half moon, etc.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| AM
Out & back on 800E just chillin.
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| | 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
1.4 warm, 10 x 1:00 @ 6:00-5:50 pace w/ :30 jog, 1.4 cool. 900E/2700S/Highland/1700S and back
PM
Planks, side planks, bird dog, bridge, half moon, clam, and some other stuff
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| Saucony Kinvara 4 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM
800E/900S and back. Then took Griffin thru the park to Highlan and 900S. took it easy.
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| Griffin Miles: 1.25 | Saucony Ride Miles: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 134.40 | 0.00 | 0.00 | 0.00 | 134.40 |
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| Saucony Kinvara 4 Miles: 43.10 | Griffin Miles: 10.25 | Black Crocs Miles: 15.20 | TNF Hyper-Track Guide Miles: 19.20 | Saucony Type A5 Miles: 8.00 | Saucony Ride Miles: 48.90 |
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