| 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 | | 57.86 | 0.00 | 11.17 | 0.00 | 69.03 |
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| Saucony Kinvara Miles: 11.09 | Saucony Tangent 4 Miles: 15.88 | Saucony Guide 4 Miles: 13.22 | Saucony Tangent 4(2) Miles: 16.13 |
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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 |
| NOON Little bike ride to the grocery store and around town. Some strength when I got home. 40:00 road biking, 30 push-ups, core, 2 x 10 standing good morning, hindu squats, and warrior III
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.53 | 0.00 | 1.10 | 0.00 | 12.63 |
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AM Watched the London Triathlon Champs yesterday and all I could think about this morning was Alistair Brownlee's smooth running style. That dude is an awesome runner and athlete. Anyway, did an out & back to US 189 and kept the pace steady for the last 3 miles(about 6:40 pace). 6.03 in 42:27, avg. 7:02 per mile. 1PM A little toasty out, but made for a nice slow run up Willow Creek to do some drills on the soccer field. Then did some :30 pick-ups on the way back to work. 2.70 up Willow Creek, 1 set of XC skier, ski hop, speed skater, butt-kicks, high-knee skipping, and carioca w/ a stride between each, 3.60 back to the office w/ 12 x :30 repeats @ 5:20 to 5:35 pace and 1:00 easy run recovery
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| Saucony Kinvara Miles: 6.30 | Saucony Tangent 4 Miles: 6.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.77 | 0.00 | 0.00 | 0.00 | 7.77 |
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AM We ran out of coffee this morning, so I took the farm roads out to 40 via 1200N and went over to Smith's. Nabbed some banana's too and headed back along the same roads. Feelin heavy so will stock up on carbs today. 7.77 in 59:40, avg. 7:41 per mile. NOON Was at home this morning waiting on the cable guy. Did some strength before heading into work. Planks, side-planks, bird-dog
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| Saucony Guide 4 Miles: 7.77 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.41 | 0.00 | 0.00 | 0.00 | 12.41 |
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AM Ran the Glenwild trails and did the same loop as 2 weeks ago, but added an out & back to the river crossing on the Cobblestone trail to get some extra climbing and mileage. Did mile 11 in 6:17 which was down rocky switch backs with a few little hills. What a great run!
12.41 in 1:40:27, avg. 8:06 per mile. 1,678 vertical gain
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.64 | 0.00 | 0.00 | 0.00 | 11.64 |
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AM Feelin pretty good today. Just kept it in cruise control and enjoyed the morning. Took 100S up to 200W and looped thru the neighborhood, just kind of all over. 6.85 in 50:58, avg. 7:26 per mile. 1PM Cruiser on the Millenium trail, then the frontage roads before hitting Subway. Lovin this loop! 4.79 in 35:30 w/ a stop at Subway towards the end, avg. 7:24 per mile.
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| Saucony Kinvara Miles: 4.79 | Saucony Tangent 4 Miles: 6.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.45 | 0.00 | 0.00 | 0.00 | 5.45 |
| AM Did an out & back on the farm roads & 1200N. Little strength after. 5.45 in 41:25, avg. 7:36 per mile 30 push-ups & core
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| Saucony Guide 4 Miles: 5.45 |
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| | Race: |
Riverwoods 10 mile (10.07 Miles) 01:01:51, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.06 | 0.00 | 10.07 | 0.00 | 19.13 |
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AM Decided to drop in on this race, but turns out it was set up more as a training run so there only about 80 people. The director said I could run for free if I shuttled some people to the start in my jeep, which sounded like a good exchange for letting me use the aid stations. Anyway, super low key and I was just gonna treat it as a tempo effort since this about a 70 mile week for me, but when the gun went off, a few people went out hammerin and I couldn't help myself. Splits were all over the place so I won't post them. I was in 1st after about 1.5 miles in and kept about a 5:50 pace thru the first 4 miles. After that I began to fade and the last few miles were about 6:20 average...ouch! Definitely started too fast and a little more of a taper this week would have helped, but I wanted to run hard on fatigued legs, which is what I did. Ran solo until about 9.25 miles in, then got past and couldn't hold on. First place finished about 15 seconds ahead of me. Overall I'm happy with the time considering how much I've been building mileage over the past 4 weeks. 3 warm-up, 10.07 in 1:01:51, avg. 6:08 per mile, 6.06 cool down
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| Saucony Tangent 4 Miles: 3.00 | Saucony Tangent 4(2) Miles: 16.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.86 | 0.00 | 11.17 | 0.00 | 69.03 |
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| Saucony Kinvara Miles: 11.09 | Saucony Tangent 4 Miles: 15.88 | Saucony Guide 4 Miles: 13.22 | Saucony Tangent 4(2) Miles: 16.13 |
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