| 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 | | 142.95 | 0.00 | 14.15 | 2.90 | 160.00 |
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| Saucony Guide 5 Miles: 89.05 | Saucony Kinvara Miles: 18.05 | Saucony Mirage 2 Miles: 26.70 | The North Face Fire Road Miles: 24.20 | Griffin Miles: 21.50 | Black Crocs 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 |
| nothin today | | Add Comment |
| | 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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am nice cruiser out on the farm rds. shorter loop than the usual to save for repeats tomorrow. did 5 strides at the end. i also concentrated on form more and tried stiffening my legs just before landing. ill see how this new technique treats me. 5.75 w/ 5 strides, no watch
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| Saucony Guide 5 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 2.00 | 7.75 |
| AM Took Griffin on his loop, then went to the gym for some fast 400m on the track. It's getting too cold to run in shorts, so to the gym it is. Felt pretty decent, but I was definitely pushing the pace. 2 warm, 8 x 400m @ 75 to 77 seconds w/ 2:30 walk break, 1.25 cool PM 2.5 around work with a stop @ Subway.
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| Saucony Kinvara Miles: 5.25 | Saucony Guide 5 Miles: 2.50 |
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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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AM Did a small workout before heading out on the dinner time loop with some extra thru the neighborhood & a few strides towards the end. My feet and calves were feeling it today.
60 push-ups w/ door gym + core, 5.25 w/ 5 strides, no watch
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| Saucony Guide 5 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 0.00 | 1.35 | 0.00 | 8.00 |
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AM Ran up 100S to the Farm rds and around. did :30on/:30 off @ 5k pace. I think I'm still feelin Wed. workout, cuz my calves and arches were a bit sore today. Overall felt kinda like a bummer of a workout. 2.2 warm, 16 x :30 @ 5:50 - 6:00 pace w/ :30 slow jog rest, 3.3 cool PM Road biking 30:00
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| Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| AM Small workout, then ran the dinner time loop with neighborhood extension and a little more when I got back. My legs still feel like garbage. I may take tomorrow off from running if they still feel like this. Watched the finish of the St George marathon on line. There were some fast finishes, congrats to everyone who ran! 40 push-ups w/ door gym + core, 5.65 in 42:46 w/ 5 strides, 20 push-ups + clam, bridge, chair and a few other's
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| Saucony Guide 5 Miles: 5.65 |
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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 Took Griffin to Dutch Hollow for a mellow trail run. It was about 35 degrees at 9:30, but felt so good in the sun. Came face to face with a guy on his horse around one of the switchbacks. Lucky he was nice cuz I think I would lose. 4.5, no watch. Probably about 600 vertical gain. PM Road biking 30:00
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| The North Face Fire Road Miles: 4.50 | Griffin Miles: 4.50 |
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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 Wow it's getting cold, 21 degrees when I headed out...bbrrrrrr! I think we're actually gonna have a winter this year. Farm rd loop with river trail extensiona dn some strides towards the end. 7.8 w/ 4 strides, no watch
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| Saucony Guide 5 Miles: 7.80 |
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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 |
| AM Stationary bike, 30:00
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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 |
| AM 40 push-ups w/ door gym & core, 6 out & back on 100s and Center St @ steady pace, 20 push ups w/ door gym
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| Saucony Guide 5 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 |
| AM Took Griffin to the farm roads and did the small loop @ a chill pace. 3, no watch
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| The North Face Fire Road Miles: 3.00 | Griffin Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 7.20 | 0.00 | 9.20 |
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AM Took Griffin on his loop before heading to Zion for the Ragnar Trail Experiment. 2, no watch PM Ragnar put together a test relay of sorts and invited my company to bring a team and let them know what we think. It was a pretty cool set up at the Ponderosa Ranch outside Zion. Teams of 8 would have a runner start from the main campsite area, run a designated loop, then hand off to the next runner when they finished at the same area. There were 3 separate loops that each runner in our team of eight had to complete. so runner 1 ran loop 1, then runner 2 ran loop 2, runner 3 ran loop 3, runner 4 ran loop 1, etc. until each runner had completed all 3 loops. I would put this up as a race report, but due to rain the event was pretty much cancelled about 6 hours after it started due to rain. The trails were a disaster! 2 people from my team tweaked their knees, I heard someone from another team fractured their leg, I passed a girl about 40:00 minutes into my loop(7.2 miles with about 800 feet of climbing) that was in tears because it was so slippery, wet & cold. It was definitely frustrating being on sweet trails that wold be pretty fast, but were almost unrunable due to the slippery mud. I had to drop to my hands and scramble up a few climbs or else I would have slid backwards. I went down about 3 times from slipping around and was running thru knee deep troughs of water. Not exactly what I'm into, but an experience I won't soon forget. Overall it would be a good time and pretty cool race if the weather would have been better. 7.2 in 1:09:22. 800 feet climbing.
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| The North Face Fire Road Miles: 7.20 | Griffin Miles: 2.00 | Saucony Guide 5 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 |
| Driving back from Zion. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM Took 100s to 650 west, the dons 2700 S to soldier Hollow & back. My legs felt pretty springy at first, but started to feel beat up from the crazy run on Friday and all the driving yesterday. Still a nice day to be out. : ) 10 in 1:15:47
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| Saucony Guide 5 Miles: 10.00 |
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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 |
| Work, work, work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| AM Nice chiller up 100s thru the neighborhood to 1000S, down 40 and back on 100S. I actually kept the effort pretty steady. 6.4, no watch
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| Saucony Guide 5 Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.30 | 4.80 |
| AM Back on the drill train. Felt really good to get the legs poppin. I was gonna do a small run or bike ride tonight I'm gonna be lazy and work instead.
2 warm, 2 x butt kicks, bounding, high knees, high knee skipping & caricoa w/ a stride between each. 2.5 cool with a fast last .25
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| Saucony Kinvara Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM Did some core then the small loop on the farm rds. My glutes are sore! 40 push-ups w/ door gym + core, 5.9, no watch. avg. HR 144, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 1.60 | 0.00 | 8.00 |
| AM Did an out & back to 189 with some 2:00 intervals. My legs still feel pretty sore from the drills, so the pace wasn't the greatest. Started out slow and was able to make my last one the fastest. Took Griffin on his loop when I got back. 2.2 warm, 5 x 2:00 @ 6:00 - 6:30 pace w/ 3:00 jog, 2 w/ griffin PM Slow road biking w/ Lacy, 25:00. I pretty much power braked my bike while she ran. Was fun though and a second run for Griffin. He was lovin it.
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 5.90 |
| AM Some push-ups and core before hitting the small loop on the farm rds. again. I was way over dressed and had serious headwinds the last 2 miles which sent my HR soaring. 40 push-ups w/ door gym + core,
5.9, no watch. Avg. HR 155, 20 push-ups w/ door gym
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| Saucony Guide 5 Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.00 | 9.50 |
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AM Ran an out & back on the Skid Row/Lost Prospector trails. It was pretty windy again today, coupled with some good climbs and technical single track made this run tough even when trying to keep the pace slow. My legs are also still fatigued, so I'm takin a break tomorrow. 9.5 in 1:25:20. 1,340 of vertical gain PM Road Biking, 30:00
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| The North Face Fire Road Miles: 9.50 |
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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 |
| Just workin today | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| AM Weather is super turbulent today, so ran on the treadmill, but could only take about 25:00 minutes. Decided to take Griffin on his loop after. 3.2 in 25:00 on the treadmill, 2 with Griffin
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| Griffin Miles: 2.00 | Saucony Mirage 2 Miles: 5.20 |
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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 It's snowing! I hope we actually get a good winter this year! I'm gonna start doin more indoor workouts since the snow is starting to fall, and I feel like mixin it up. did 2 on Griffin's loop at a decent pace, then a bunch of push ups, squats, lunges and core at home. 2 with Griffin, no watch Push ups, shoulder press, squat, lunge and core
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| AM Up 100S and over the the visitor center, then back thru the neighborhood. There was about an inch of snow on the ground, but wasn't slippery, so made for a cool experience. Kept the pace peppy. 6.2, no watch
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| Saucony Guide 5 Miles: 6.20 |
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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 The snow has melted, so ran the small loop on the farm roads and then took Griffin on his loop. Kept the pace uptempo again. Did some strength before heading out.
40 push-ups w/ door gym + core, 7.5, no watch, 20 push ups w/ door gym
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| Griffin Miles: 2.00 | Saucony Guide 5 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.60 | 6.00 |
| AM Ran up 100S & back to Memorial hill for some hills sprints. Felt pretty good and poppy and it was super nice out. Took Griffin up thru the neighborhood & down 100S for a cool down. 2.4 warm, 6 x :30 hill sprint w/ 2:00 walk down(no GPS), 3 cool
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| Griffin Miles: 2.00 | Saucony Kinvara Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM Took the farm rds to Potter ln & 40, then turned around @ River rd. did a little zig-zag on the way back to make sure I got in 12. My legs felt kinda slow, but felt ok overall. 12.2 in 1:32:09
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| Saucony Guide 5 Miles: 12.20 |
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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 |
| Chillin | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| NOON I was up late last night workin, so decided to run during lunch today. Ran up on Willow Creek trail and then out to the feild house and back. Kept the pace quick. 5.5 in 36:48
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| Saucony Mirage 2 Miles: 5.50 |
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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 Strength day. Took Griffin on his loop, then back home for some lifting, squating and core. 2 w/ Griffin, 40 push up sw/ door gym, shoulder press, lunges, squats & core
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| Griffin Miles: 2.00 | Black Crocs Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 142.95 | 0.00 | 14.15 | 2.90 | 160.00 |
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| Saucony Guide 5 Miles: 89.05 | Saucony Kinvara Miles: 18.05 | Saucony Mirage 2 Miles: 26.70 | The North Face Fire Road Miles: 24.20 | Griffin Miles: 21.50 | Black Crocs Miles: 2.00 |
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