| 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 | | 170.30 | 0.00 | 3.00 | 1.00 | 174.30 |
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| Black Crocs Miles: 32.80 | Saucony Kinvara Miles: 35.25 | The North Face Fire Road Miles: 14.85 | Griffin Miles: 9.30 | Saucony Mirage 2 Miles: 83.40 | Saucony Guide 5 Miles: 8.00 |
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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 |
| AM Good stretch then did 4x15 wide push-ups & 4x5 neutral pull-ups. Stiffness is pretty much gone now so tomorrow we run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
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AM Went out the back of my complex and then up 100S around the dinner time loop & out to 189 before heading back. Took it nice & easy. My ankle had a dull pain the first few steps, but overall is a huge improvement over last week. Gonna keep up with the slow pace and lots of stretching. 7.8 in 1:01:00
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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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AM Up around town for 4 easy. Ankle was a little tender. 4 in 31:30
PM My ankle feels better than this morning, hooray! 1 to the gym, 3,170m in 15:00 on the ERG @ setting # 5, 1 back to work.
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| Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 0.00 | 1.00 | 0.00 | 6.95 |
| AM Took Griffin up to the store for some coffee. Ankle felt ok. Iced it for a bit after. 2.2 in 20:00 PM Hot & dusty @ Dutch Hollow. Wanted to go for an hour, but the started to get to me so cut it short. My ankle felt great the whole time, but a little sore after. Gave it some more ice love. 4.75 in 41:00. 580 feet vertical
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| The North Face Fire Road Miles: 4.75 | Griffin Miles: 2.20 | Black Crocs Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| AM Chiller out & back on the farm roads and around the complex. Ankle kinda hurtin the beginning but felt fine once I hit the dirt roads. Afterward did some core, 2x15 good mornings, squats & lunge variations, then 45 narrow push-ups. 3.9 in 31:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 0.00 | 7.90 |
| AM Legs were feelin it today, so chilled out. My new shoes are a bit stiff, but the added pronation control is nice and they're super light. Out the back of the complex then up 100S to 40 to 189 & back. 7.9 in 1:03:00
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| Saucony Mirage 2 Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| AM Ran out to the farm roads and did an extra loop to make it 12. Ankle felt really good, but am still takin it easy, plus my legs are still feelin the squats from the other day. 12.1 in 1:35:14
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| Saucony Kinvara Miles: 12.10 |
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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 |
| AM good stretch with some planks, side planks, bird dog, bridge, chair & hydrant
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| AM Ran to work from the auto body shop. My trucks makin a weird noise so figured I should have it checked out before it explodes. My ankle was really stiff starting out, probably because I didn't ice it yesterday. Will put some ice on tonight. 8.1 in 1:01:25
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| Saucony Mirage 2 Miles: 8.10 |
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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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AM I iced my ankle a bit yesterday and stretched today, but it hurt for the first 20 seconds or so, then became a dull pain. I think I'm in cross train mode for the next few days with lots of icing. Ran up 100S and around town, then took Griffin on his loop. PM 4,290m in 20:00 on the ERG @ setting# 5. Did some stretching & icing when I got home
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| Griffin Miles: 2.00 | Black Crocs Miles: 6.00 |
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| | 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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Tried to run on the trails today. I thought maybe the soft dirt would cushion my ankle, but I only made it about 200 feet before deciding to stop because the pain is still there. Gonna have to mix things up and hope whatever is going on heals up. Bummer
PM Went for a hike @ DutchHollow, about 3 miles, and climbed about 1,00feet. Wore 10lb weighted vest. Will chalk it up as 3 easy miles
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| The North Face Fire Road Miles: 3.00 |
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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 |
| AM Biked down to Soldier Hollow and went out on the Deer Creek trail. This would be an awesome location for a chiller run. Great view of the lake and the surrounding mountains. Tried to keep my HR up for a bit to make it sort of a threshold workout. Got up to 175 and averaged about 155 for a good 40:00 minutes of the ride. Biking 1:00:00
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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 |
| AM Good stretch and some holds. Did plank, side plank, bird dog, bridge, chair, tree, & hydrant. I got a free massage yesterday @ work and explained my issue to the masseuse. She said I didn't have any inflammation goin on and after some proding said that my issue was actually one of the muscles on the outside of my shin. She rubbed down my leg and moved my ankle joint around a bit and said I should do the same on my own and apply heat, not ice to pull blood in for healing. It did feel better afterward, so I'm gonna give it a try. Running tomorrow?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM Stretched and rubbed my leg for a bit before heading out and presto! My ankle felt so much better than it has. Not totally pain free, but I'm back on the horse. Ran to 189 & back with a run on the river trail and running around the complex. Kept it very relaxed. 7.5 in 1:00:10 PM 45:00 bike ride around town that turned into an impromptu mtn bike ride. Couldn't help myself when I cam up on the singletrack by Wasatch visitor center. Good ride!
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| Saucony Kinvara Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM Lots of rubbing and stretching. Took Griffin to the farm roads and ran around part of my loop. Usually this is 3 miles exact, but had to go back and get Griffin's poop bag. My ankle felt pretty much fine the entire time, hooray! 3.1, no watch PM 45 push ups, planks, side planks, bird dog, bridge, chair, boat & hydrant
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| Griffin Miles: 3.10 | Black Crocs Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
| AM Rubbing & stretching and felt pretty much fine again. My ankle is still a little stiff starting out which causes some pain, but went away about 20:00 in. In fact I felt so good, I threw in some strides and picked up the pace for the last .50 miles. I'm gonna have to thank the masseuse! Ran up 100S to the farm roads and did the OE extension, then back on my normal loop.
7.8 w/4 strides in 1:02:40
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| Saucony Mirage 2 Miles: 7.80 |
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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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AM ankle felt a little worse starting out today. i think the crocs were part of it. i need to invest in some new cusiony stable shoes for days when my legs are feelin a bit tired. anyway was a nice morning and kept it chill. went up 100s and around town. 4.no watch PM 1 to the gym, 4,290m in 20:00 on the ERG @ setting 5, 1 back to the office |
| Saucony Kinvara Miles: 2.00 | Black Crocs Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 2.00 | 0.00 | 7.10 |
| AM Out & back @ Glenwild on the 24/7 trail. Such a good morning to run! The trail is a little rocky, but not too bad. Did 32:00 out and then 27:40 back, needless to say it climbs a lot more going out. 7.1 in 59:40. 860 vertical feet.
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| The North Face Fire Road Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.50 | 4.90 |
| AM Calves felt good so decided to get back on the drill train. 1.30 warm, 2 sets of XC skier, ski hop, speed skater, butt kicks, high knees, carioca & bounding with a stride between each. 3.1 cool
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| Saucony Mirage 2 Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
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am could tell i havent done lateral movements in awhile cuz the side of my glutes were a little sore today. other than that i was pretty poppy after yesterdays drills. 45 narrow push ups and some core then cruised by wasatch state and around dutch fields 7.65 in 1:00:11
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| Saucony Kinvara Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.95 | 0.00 | 0.00 | 0.00 | 12.95 |
| AM Farm roads to River Rd, then up by Wasatch State visitor center and back via River Rd. Felt pretty crappy most the time and it was hot out. 12.95 in 1:40:38
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| Saucony Mirage 2 Miles: 12.95 |
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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 |
| Nada today, driving to Vegas for a night, then off to Cape Cod...booyah! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flyin to the cape | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
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AM Really wet day, but felt good to get the legs moving.
7.75 in 1:00:23
NOON Biked to Coast Guard beach and back. the waves were pretty rad. 40:00 of biking
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| Saucony Mirage 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| AM Went out by Nauset beach and threw some strides in the middle. Felt like a runner today.:) 7.65 w/ 4 strides in 58:01 Met up with Lacy and went for a good cruiser. I was surprised how fast she went! 2.65 in 24:38
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| Saucony Mirage 2 Miles: 10.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.45 | 0.00 | 0.00 | 0.50 | 6.95 |
| AM Went up to the Rail Trail for some drills. 2 warm, 2 sets of xc skier, ski hop, speed skater, butt kicks, high knees, carioca & bounding w/ a stride between each. 2 cool Met with Lacy again for another cruise 2.45 in 22:38 NOON Walked around P-Town for about 4 hours. Cool little town with a good vibe.
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| Saucony Mirage 2 Miles: 6.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| AM Went up to Nauset Beach, then Coast Guard, then back. Felt peppy at first, then a little sluggish, I think from the all the walking yesterday. Went to Coast Guard aroun 1PM and had some of the best body surfing I have ever experienced!
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| Saucony Mirage 2 Miles: 8.80 |
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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 |
| Flyin back to Vegas. Such a good vacation and loved spending time with my fam. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Drove home from Vegas after a big continental breakfast. Yum! 5PM Went to the Smith's with Lacy to restock the fridge, then ran home via the farm roads. A Little warm out, but good to get the blood movin after yesterday's plane ride and today's car trip. 3.8, no watch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.95 | 0.00 | 0.00 | 0.00 | 9.95 |
| AM Ran up 100S to 40 thru the neighborhood and went back via 500N. Threw 4 strides in the middle. 7.95 in 1:00:27 PM did 30 push-ups & some core, then took Griffin to the river trail and did 4 x 15 push-ups during the run.
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 | Saucony Mirage 2 Miles: 7.95 |
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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 Took my new shoes up 100S out by the visitor center via the less hilly route. Nice to have a cushony, supportive shoe in the mix.
6, no watch NOON Time to row 1 to the gym, 4,250m in 20:00 @ setting #5 on the ERG, 1 back to work
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| Saucony Guide 5 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 170.30 | 0.00 | 3.00 | 1.00 | 174.30 |
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| Black Crocs Miles: 32.80 | Saucony Kinvara Miles: 35.25 | The North Face Fire Road Miles: 14.85 | Griffin Miles: 9.30 | Saucony Mirage 2 Miles: 83.40 | Saucony Guide 5 Miles: 8.00 |
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