Once a Marine, Always a Marine

Shamrock Shuffle 5K

15% off for Fast Running Blog members at St. George Running Center!

Location:

Providence,UT,

Member Since:

Nov 15, 2012

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Under 50:

Marathon PR - 2:40:32

Half Mara PR - 1:10:17

Over 50:

Marathon: 3:20

Half Mara - 1:28

Races in 2012:

Mar 17 - Shamrock Shuffle 5K 21:40 3rdAG

Apr 21 - SLC HM 1:32:43 3rdAG

Jun 9 - UVM HM 1:33:27 1stAG

Jun 18 - Wasatch Back Relay (#7)

Jul 4 - Freedom Run 15K 1:03:10 1stAG

Jul 24 - DesNews 10K 41:00 4thAG

Jul 28 - Timp HM 1:28:53 1stAG

Aug 25 - TOU HM 1:34:14 1stAG

Sep 15 - TOU Full 3:56:05 Pacer for 3:55 group

Oct 6 - SGM 3:34:04 4thAG

Oct 13 - Pink HM 1:39:30 Pacer for 1:40 group

Nov 3 - 1st Dam Run 10K 43:44 1stAG

Nov 10 - Ragnar LV (#3)

Nov 17 - Turkey Trot 10K 45:05 1stAG

Nov 22 - Hurricane Hustle 5K 21:40

Dec 8 - Reindeer Run 8K 34:18 1stAG

Short-Term Running Goals:

Place in AG (60-64), lower St. George Marathon time to 3:15 (3:20 in 2011)

Long-Term Running Goals:

Keep on running, stay injury-free. Want to run Boston again when I'm 80 (then maybe I'll place in my AG :) )

Personal:

Married, 7 grandchildren. Used to run for the Marine Corp XC team (many years ago). Currently assistant XC coach at Mt. Crest High School in Hyrum, UT

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Adrenaline GTS Lifetime Miles:						466.60
Asics Gel Hyper Speed Lifetime Miles:						70.98
Altra Provision Lifetime Miles:						241.60

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
194.20	42.30	94.78	5.10	8.00	10.00	137.68	336.38

Altra Provision Miles: 30.60	Adrenaline GTS Miles: 233.10	Asics Gel Hyper Speed Miles: 36.98

Weight: 165.00

Sat, Mar 17, 2012

Race: Shamrock Shuffle 5K (3.1 Miles) 00:21:40, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	3.10	0.00	0.00	3.10	3.10

10-year AG (50-59). My last race before a new AG. Windy and uphill to start. I really don't like 5K's. Just sayin'

Weight: 0.00

Sat, Apr 21, 2012

Race: Salt Lake City Half Marathon (13.1 Miles) 01:32:43, Place overall: 90, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	13.10	0.00	0.00	0.00	13.10	13.10

Sunny morning. Was stuck in the POP when the race started, but no problem. Wasn't wild about last couple of miles running up to Eagle Gate. Actually, not really that wild about the course.

Weight: 0.00

Wed, Jul 04, 2012

Race: Freedom Run 10K (9.3 Miles) 01:03:10, Place overall: 38, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	9.30	0.00	0.00	0.00	9.30	9.30

Ran out of Blacksmith Fork Canyon into Hyrum. Beautiful morning for a run. First time running this race, and will definitely do it again. Also first race in minimalist shoes.

Altra Provision Miles: 9.30

Weight: 0.00

Tue, Jul 24, 2012

Race: Deseret News 10K (6.2 Miles) 00:41:00, Place overall: 191, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	6.20	0.00	0.00	0.00	6.20	6.20

191/1,784

First time I've run this race. Ran my best AG 10K, averaging 6:35/mile. Still only good enough for 4th place (winner averaged 5:35/mile). Found out the winner of our AG was the USATF Master's Runner of the Year last year. Don't know if I'll run it again next year, though, as I've got the Timp HM in 4 days, and I'm not sure about running races that close together.

Altra Provision Miles: 6.20

Weight: 0.00

Sat, Jul 28, 2012

Race: Timpanogos Half Marathon (13.1 Miles) 01:28:48, Place overall: 42, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	13.10	0.00	0.00	0.00	13.10	13.10

Love this course, but hard to race it after racing the SLC 10K last Tuesday. Legs were a little fatigued. But--no complaints. Set the AG course record. 42/1,410

Altra Provision Miles: 13.10

Weight: 0.00

Sat, Aug 25, 2012

Race: Top of Utah Half Marathon (13.1 Miles) 01:34:14, Place overall: 76, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	13.10	0.00	0.00	0.00	13.10	13.10

Wasn't sure I was really going to run until I got up race morning, as I have been doing everything I can the last couple of weeks to get my calf to heal. Held back at start as right calf had not fully healed, and ran as 'flat-footed' as possible. Picked up the pace in the second half. Beautiful day for a run. Although I'm not too unhappy with my time considering my calf issue, I wasn't happy that it was slower than last year.

Adrenaline GTS Miles: 13.10

Weight: 0.00

Sat, Sep 15, 2012

Race: Top of Utah Marathon (Pacer) (26.2 Miles) 03:56:04, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
26.20	0.00	0.00	0.00	0.00	0.00	26.20	26.20

3:55 pacer for TOU Marathon. Unfortunately, the watch on my Garmin 410 died at mile 22. Still, it was a beautiful day for a run.

Adrenaline GTS Miles: 26.20

Weight: 0.00

Sat, Oct 06, 2012

Race: St. George Marathon (26.2 Miles) 03:34:04, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	26.20	0.00	0.00	0.00	0.00	26.20	26.20

Recovering from a touch of the flu--no energy, but had to run to get in the 10-year club. Legs were sore from mile 4 on. But, made the podium, beating the 5th place runner by less than one second.

Adrenaline GTS Miles: 26.20

Weight: 0.00

Sat, Oct 13, 2012

Race: Pink Half Marathon (Pacer) (13.1 Miles) 01:39:28

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	13.10	0.00	0.00	0.00	0.00	13.10	13.10

1:40 pacer for the Pink Half Marathon. Cloudy, cool day--almost perfect for running. Wanted to finish in 1:39:30, so I was right on. Only two runners stayed with me, and I encouraged them to give it all they had left with about 1-2 miles to go, and they did. They did great! Consequently, I crossed the finish line alone.

Adrenaline GTS Miles: 13.10

Weight: 0.00

Sat, Nov 03, 2012

Race: 1st Dam Run 10K (6.2 Miles) 00:43:44, Place overall: 22, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	6.20	0.00	0.00	0.00	0.00	6.20

Beautiful day for a run, although a bit cold. Still recovering from ankle sprain in left foot.

Asics Gel Hyper Speed Miles: 6.20

Weight: 0.00

Mon, Nov 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	2.00	0.00	0.00	0.00	6.00

Home out and back, very hilly. Left foot still a little sore.

Two miles of hill repeats

Adrenaline GTS Miles: 4.00	Altra Provision Miles: 2.00

Weight: 0.00

Tue, Nov 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Sunny, 60. Ran easy. Very hilly. Down Sherwood, up Center. Last mile 9.5% grade. Avg 8:30. Left foot still a little sore from my sprain.

Adrenaline GTS Miles: 5.00

Weight: 0.00

Wed, Nov 07, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Fri, Nov 09, 2012

Race: LV Ragnar Runner #2 (19.5 Miles) 02:29:41

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	19.50	0.00	0.00	0.00	0.00	19.50

LV Ragnar (Runner 2). Cold and very windy--in fact, it was snowing at the start. This was my 3rd LV Ragnar, 10th overall. First leg (9:55am) was 4.8 miles, and I averaged a 6:19 (downhill, of course). Last .8 was 6:08. Wore my Asics Gel racing flats. Second leg (5:55pm) was 4.7, uphill (570ft elevation gain), dead into a strong headwind. Not as fast as leg one, for sure, but I passed 41 runners (a number were going really slow the last mile). By the time I ran my third leg (4:25am), the wind had finally died down. It was a 7-mile leg, nothing to really write home about, but my calves were a bit sore from constant use of my racing flats. My 4th leg (7:32am and yes, I ran 4 legs as we had a runner that had to get home for her son's soccer game) wasn't long--just 3 miles--but my calves were burning. Took all I had to squeak out a 7:00 final mile.

Had a great time. It's the same team I always run with, so we know each other pretty well. As far as my calf muscles go, I'm not unhappy. Up until about six months ago, I've worn Brooks Beasts for about seven years. I switched to the Adrenaline GTS, with a lower heel drop, and now race in minimalist shoes (including Altras on shorter races). They seem to be working great, and I'm getting more adjusted to them all the time.

Weight: 165.00

Comments

From Smooth on Thu, Nov 15, 2012 at 18:30:30 from 67.2.119.62

Hey there N8r!!! Welcome to the blog! :)

Your blog title ought to say something like "wicked fast" or "speed demon" or "3:15 here I come"!!! :) :) :)

From Teena Marie on Thu, Nov 15, 2012 at 20:03:14 from 63.230.16.129

HELLO!!!! :) :) :)

I only know one Pron8r!!!! It's got to be you!!! :) :) :)

From Pron8r on Fri, Nov 16, 2012 at 09:02:38 from 67.177.34.108

Yes, it is I. I did not know the two of you were on here! I'm still trying to figure this thing out--like how to put two runs on one day, etc. Any suggestions/advice etc on how this works, let me know. I may have picked the wrong template, but again, I'm still working it out.

And--thanks for the welcome! Glad to know you're on here. I see Smooth from time to time, but I haven't seen you, Teena, in quite a while. Probably because you've gone home and cleaned up by the time I cross the finish line!

From Teena Marie on Fri, Nov 16, 2012 at 15:53:50 from 63.230.16.129

Hmmmm ... your template looks different than mine. For me, when I run 2-a-days I just simply edit my total miles for the day. (I.e., I just go back into the workout calendar and switch the miles for the total of the two runs.)

I actually looked for you at Snow Canyon. It seems that is the only place I run into you!!! But, unfortunately, I did not see you. :(

From Smooth on Sat, Nov 17, 2012 at 07:01:56 from 67.2.119.62

Sounds like you had a lot of fun and got huge amount of roadkills running FOUR legs!!! :)

What Teena said as far as running more than once a day, go back to your workout calendar and hit edit then pluck in the numbers to the appropriate mileage category and it will give you a total distance.

May I also suggest that you use the "shoe manager" feature/button. It is found on the left side of your workout calendar page. It allows you to put in infinite amount and names of the

shoes/trainers you use...you can even put barefoot if that is your choice! :). Have fun playing with your blog.

From Pron8r on Sat, Nov 17, 2012 at 07:55:04 from 67.177.34.108

Teena--Yeah, I may not be using the correct template. Which one are you using? And--as I live in Providence now (Logan), and I don't need the Runner Series for SGM, I did not drive down to Snow Canyon. I may have to go next year, though, as I really like that race.

Smooth--That makes sense. Actually, kind of obvious now that you mention it. Tried it and it worked. And, i have started using the manager feature.

So--one last (?) question. I notice that under the category 'Total Distance' it does not record my 'Racer Miles'. Any particular reason for that? Seems a bit odd to me.

From Smooth on Mon, Nov 19, 2012 at 10:30:14 from 67.2.119.62

I don't know why your "racer miles" did not get tallied up in the total distance! I've never had miles in the "trainer and racer" categories on my template (I let the shoe manager keep track of those miles). All I know is that the total distance includes all miles even those in cross training (e.g. Swim, bike) that is imputed in the template. May be it is a default to make sure that the "shoe mileage" don't get "double dip" in the total distance! :)

Tue, Nov 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	0.00	0.00	0.00	4.00

Easy recovery run from LV Ragnar

Adrenaline GTS Miles: 4.00

Weight: 0.00

Wed, Nov 14, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Thu, Nov 15, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.00	0.00	0.00	0.00	0.00	0.00	0.00	3.00

Easy familiarization run prior to Hurricane Hustle 5K next week.

Adrenaline GTS Miles: 3.00

Weight: 0.00

Sat, Nov 17, 2012

Race: Smithfield Turkey Trot 10K (6.2 Miles) 00:45:05, Place overall: 18, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
3.00	0.00	6.20	0.00	0.00	0.00	6.20	9.20

AM - Turned out to be a nice day for a run--no wind, slightly overcast, about 41*. Only thing I didn't care for was the 300' climb from mile 2 to mile 4. It's not a lot, but it's steady, and you can feel it. Well, at least I can feel it. It was the slowest 10K for me this year, and I attribute that to either (a) It was just a week after racing 4 legs at Ragnar LV, (b) It was uphill for the middle miles, or (c) I'm getting older. Not really sure which I want it to be. Kinda hope it's (a), but I'm afraid it's (c). Thank heavens for age groups

PM - 3 mile easy run with the running store group as they tried vendor-supplied Pearl Izumi's

Asics Gel Hyper Speed Miles: 9.20

Weight: 0.00

Comments

From Burt on Sat, Nov 17, 2012 at 23:46:01 from 72.223.86.148

Great job on the AD win.

From Pron8r on Sun, Nov 18, 2012 at 12:40:15 from 67.177.34.108

Burt - Thank you. They're always a nice plus to a run.

From Smooth on Mon, Nov 19, 2012 at 10:19:46 from 67.2.119.62

I am pretty certain that is was a). CONGRATZ on bringing home another AG win! :)

From Teena Marie on Mon, Nov 19, 2012 at 16:10:54 from 63.230.16.129

You are NOT getting older!!! You are timeless!!! :)

CongratZ! :)

From Tom Slick on Mon, Nov 19, 2012 at 18:25:00 from 69.171.160.175

Way to go BroPro.....what a great showing at the turkey day race....congrats on the AG 1st place win!!!!! Hey, welcome to the Fast Runner Blog. Looks like Cougar is going to shut the Forum Flyers blog down due to inactivity.

From Pron8r on Tue, Nov 20, 2012 at 08:30:37 from 67.177.34.108

Teena--If only! The other day, someone asked me what is the best running advice I can give someone. My answer was "Don't get old". But, thanks. You've always been a supporter, and I do appreciate it.

BroTom--Thanks! Sorry to hear about the FF. It was a good run while it lasted, eh?

Mon, Nov 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	0.00	0.00	0.00	4.00

Easy, but very hill, run.

Adrenaline GTS Miles: 4.00

Weight: 0.00

Tue, Nov 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
6.00	0.00	0.00	0.00	0.00	0.00	0.00	6.00

Last mile = 10% grade.

Asics Gel Hyper Speed Miles: 6.00

Weight: 0.00

Comments

From DaleG on Tue, Nov 20, 2012 at 23:29:02 from 152.216.11.5

Hey N8r, welcome to the blog. Looks like you made it over from the forum....In case you don't know, it's me, DonGardinero.

From Pron8r on Wed, Nov 21, 2012 at 05:28:24 from 67.177.34.108

Thanks, DOG! I've discovered there are quite a few FF's on here. I hear the forum may be shut down.

From Tom Slick on Wed, Nov 21, 2012 at 09:11:52 from 69.171.160.246

So Bro-Pro, what is your next goal race?

From Pron8r on Wed, Nov 21, 2012 at 12:24:10 from 67.177.34.108

BroTom--I've got a few races coming up, but the next 'goal' race will probably be the Ogden Half. I'm running the Salt Lake Half, but will be a pacer. I've got a HM in January, but it's a low-key affair and more of a 'fun run' type of thing. You're doing Salt Lake, aren't you?

From DaleG on Wed, Nov 21, 2012 at 12:40:37 from 66.87.64.1

Yep, I was sad about it last night, but after realizing that so many flyers are on this site, I had a change of heart.

From DaleG on Wed, Nov 21, 2012 at 12:50:02 from 66.87.127.134

Oh, happy Thanksgiving!!!

Thu, Nov 22, 2012

Race: Hurricane Hustle (3.1 Miles) 00:21:40

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	3.10	0.00	0.00	0.00	3.10	3.10

A little cold this morning, but a beautiful day for a run. Sunny and no wind, and temps to keep you cool during the race. This was a charity race put on to raise funds for Hurricane Sandy victims, and the emphasis on the race was having fun. There were no AG awards, which was ok with me. Besides, I really don't like 5K's. I never train for them, and they hurt. At least, they hurt me if I try and run them really fast. But, they're good for you (so I keep telling myself). They had drawings at the end, but I managed to keep my streak alive of never winning anything at a race drawing. Bottom line--I had fun, and it was a great way to start Thanksgiving day. Now I can carbo-load the rest of the day.

Asics Gel Hyper Speed Miles: 3.10

Weight: 0.00

Comments

From Maynard on Thu, Nov 22, 2012 at 10:54:53 from 71.195.241.75

N8r! How long have you been kickin' around here?

Nice Turkey Day 5K!

From Burt on Thu, Nov 22, 2012 at 18:13:44 from 70.34.6.51

Hurricane. I thought you meant Hurricane Utah. I'm in Cedar City right now with at my sister's house. Great job!

From Pron8r on Thu, Nov 22, 2012 at 20:02:17 from 67.177.34.108

Maynard--just got on here this month. Appears it may be just in time, as I understand the FF is going away.

Burt--When I first heard, I thought Hurricane UT as well.

From DaleG on Fri, Nov 23, 2012 at 16:46:20 from 152.216.11.5

Wow, great job! Sounds like a fun race.

From Pron8r on Sat, Nov 24, 2012 at 10:40:57 from 67.177.34.108

Thanks, Dale. It was pretty fun. Well, as much fun as I can have running a 5K.

From Tom Slick on Mon, Nov 26, 2012 at 05:46:42 from 69.171.160.181

21:40, great time. Ya rabbit races really tax the system especially if you start fast and finish fast......good on you!

Sat, Nov 24, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
8.00	0.00	0.00	0.00	0.00	0.00	0.00	8.00

Cold (28^o) but sunny morning, no wind (even out of Logan Canyon). About 8 of us for a group run. Ran an 8:30 pace. Took gloves off about mile 4.

Adrenaline GTS Miles: 8.00

Weight: 0.00

Mon, Nov 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
6.00	0.00	0.00	0.00	0.00	0.00	0.00	6.00

Easy miles with hills.

8:15 pace

Sunny, 52

Asics Gel Hyper Speed Miles: 6.00

Weight: 0.00

Tue, Nov 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Easy run. From Runners North to Merlin Olson Park and back

49*, Sunny

8:10 pace

Adrenaline GTS Miles: 5.00

Weight: 0.00

Comments

From Smooth on Wed, Nov 28, 2012 at 22:05:01 from 67.2.119.62

Nice run! :)

Are you retired from banking now or are you transferred to Logan?

Wed, Nov 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00

No running today--upset stomach. Too bad, because it was a gorgeous day for a run.

Weight: 0.00

Comments

From DaleG on Thu, Nov 29, 2012 at 10:27:09 from 66.87.127.73

Maybe you'll feel better later.

Thu, Nov 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Easy progression run - 8:00, 7:50, 7:40, 7:35, 7:30

Started at Runners North. 49*, partly cloudy

Adrenaline GTS Miles: 5.00

Weight: 0.00

Sat, Dec 01, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
7.00	3.00	0.00	0.00	0.00	0.00	0.00	10.00

44*, Overcast. Ran with Runners North group.

Avg 8:10

Adrenaline GTS Miles: 10.00

Weight: 0.00

Comments

From Mack on Mon, Dec 03, 2012 at 14:34:10 from 50.39.133.3

Great to see you over here on the run fast blog Pron8er. I used to be on the Zimmerman's blog a long time ago. I always enjoyed your post's their.

From Mack on Mon, Dec 03, 2012 at 14:37:09 from 50.39.133.3

Oh and by the way, I am a proud 1984 graduate of Mountain Crest High School. It was a brand new school then. We were the first class to graduate. Rode the bus all the way from Hyrum to Skyview in Smithfield for my Freshman through Junior years.

Glad to see you are coaching their XC team.

From Pron8r on Mon, Dec 03, 2012 at 18:07:57 from 67.177.34.108

Mack--I've found quite a few former Zimmerman bloggers here. Small world. You had a serious ride to school until MCHS opened!

Mt. Crest XC has done well. The girls won state this year, and the boys did ok. We'll get them stronger and faster this coming summer.

Mon, Dec 03, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	0.00	0.00	0.00	4.00

Hilly run. From Merlin Olson park up 400 E to Old Main and back

46*, Sunny. Legs felt heavy. Gotta quit eating holiday junk food

Adrenaline GTS Miles: 4.00

Weight: 0.00

Tue, Dec 04, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Merlin Olson Park to 1st Dam and back. 8:10 pace

44*, overcast

Adrenaline GTS Miles: 5.00

Weight: 0.00

Comments

From DaleG on Tue, Dec 04, 2012 at 23:36:32 from 152.216.11.5

Nice job

Wed, Dec 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
6.00	0.00	0.00	0.00	0.00	0.00	0.00	6.00

Zollinger Park to Millville Park. 8:30pace

44*, raining

Adrenaline GTS Miles: 6.00

Weight: 0.00

Thu, Dec 06, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Center St., rolling hills, 7:40 pace

44*, foggy

Adrenaline GTS Miles: 5.00

Weight: 0.00

Comments

From DaleG on Thu, Dec 06, 2012 at 19:30:00 from 152.216.11.5

Another nice run. Sounds like it was foggy in all of northern Utah today.

From Pron8r on Fri, Dec 07, 2012 at 07:50:35 from 67.177.34.108

DaleG--It was actually pretty cool (literally and figuratively) to run in the fog. Once nice thing is that I couldn't see how far I had to go.

Sat, Dec 08, 2012

Race: Reindeer Run 8K (4.98 Miles) 00:34:18, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
1.50	0.00	4.98	0.00	0.00	0.00	4.98	6.48

Reindeer Run 8K. I was the Rudolph, and everyone that beat Rudolph got an extra prize.

32*, overcast, slight breeze.

Asics Gel Hyper Speed Miles: 6.48

Weight: 0.00

Comments

From DaleG on Tue, Dec 11, 2012 at 01:15:06 from 152.216.11.5

Nice!!! So, how many people beat you?

From Pron8r on Wed, Dec 12, 2012 at 08:48:34 from 67.177.34.108

Officially, 3. However, 4-5 more should have, but they missed a turn and didn't realize it until I was by them.

Mon, Dec 10, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	0.00	0.00	0.00	4.00

From Merlin Olson Park. 8:03pace

28*, light flurries. Should have worn trax

Adrenaline GTS Miles: 4.00

Weight: 0.00

Comments

From DaleG on Wed, Dec 12, 2012 at 00:29:05 from 152.216.11.5

Brrrr.

From Pron8r on Wed, Dec 12, 2012 at 08:46:32 from 67.177.34.108

Wasn't really too bad, Dale. Not much wind, so once you got going, it 'warmed' up a little.

Tue, Dec 11, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	0.00	0.00	0.00	4.00

Just a hard run. No energy/motivation. 8:40pace

36*, slight breeze

Adrenaline GTS Miles: 4.00

Weight: 0.00

Comments

From Tom Slick on Thu, Dec 13, 2012 at 08:39:16 from 69.171.160.125

Speaking of motivation, what is your next goal race?

From DaleG on Thu, Dec 13, 2012 at 23:14:47 from 152.216.11.5

I hear ya on the no energy/motivation.

From Pron8r on Sat, Dec 15, 2012 at 12:35:37 from 67.177.34.108

Tom--I have a HM in January, but it's more of a training run to kick off the new season. Next goal race is probably the Ogden Half.

Thu, Dec 13, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	4.00	0.00	0.00	4.00

Very hilly run. Avg 9% grade on the uphills.

Adrenaline GTS Miles: 4.00

Weight: 0.00

Sat, Dec 15, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
10.00	0.00	0.00	0.00	0.00	10.00	0.00	10.00

Running store to Hollow Road and back. 8:10pace

34*, overcast

Adrenaline GTS Miles: 10.00

Weight: 0.00

Tue, Dec 18, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

33*, snow and icy. Wore trax. To Providence Cemetery and back

Adrenaline GTS Miles: 5.00

Weight: 0.00

Wed, Dec 19, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
4.00	0.00	0.00	0.00	4.00	0.00	0.00	4.00

Hill work.

18*, clear. Ran at night

Adrenaline GTS Miles: 4.00

Weight: 0.00

Comments

From Mack on Fri, Dec 21, 2012 at 13:07:14 from 50.39.133.3

Sounds like a beautiful run. Cold, clear sky. I love night runs, can't wait till I can do them again.

From Pron8r on Sat, Dec 22, 2012 at 11:52:17 from 67.177.34.108

Mack, I'm not all that wild about night runs, especially in the winter. But, sometimes you do what you gotta do. BTW--good luck with the P90 workouts.

Thu, Dec 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Sat, Dec 22, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
12.00	0.00	0.00	0.00	0.00	0.00	0.00	12.00

Running store to Hollow Rd and back. 8:15pace

10*, sunny. Took 2 miles for my fingers to thaw

Adrenaline GTS Miles: 12.00

Weight: 0.00

Comments

From Tom Slick on Sat, Dec 22, 2012 at 12:17:59 from 69.171.160.238

Way to get out and getter done! Hey Bro Pro, whats next on your running schedule?

From Pron8r on Sat, Dec 22, 2012 at 15:19:05 from 67.177.34.108

BroTom--I've got a HM on Jan 5. But, it's not a 'goal' time race, just one to get the year started and have some fun. In fact, I may just pace a couple of people to a 1:40. What do you have coming up?

From Smooth on Mon, Dec 24, 2012 at 15:14:54 from 76.4.54.148

Merry merry Christmas, n8r!!! :)

From Pron8r on Mon, Dec 24, 2012 at 15:51:43 from 67.177.34.108

Smooth! Thanks! And Merry Christmas to you, too!

Tue, Dec 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Wed, Dec 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Thu, Dec 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.00	0.00	0.00	0.00	0.00	0.00	0.00	5.00

Adrenaline GTS Miles: 5.00

Weight: 0.00

Sat, Dec 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
8.00	0.00	0.00	0.00	0.00	0.00	0.00	8.00

8-mile progression run, 6º, 8:10 pace. Not every day that your mileage exceeds the temperature.

Adrenaline GTS Miles: 8.00

Weight: 0.00

Mon, Dec 31, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
5.50	0.00	0.00	0.00	0.00	0.00	0.00	5.50

Blacksmith Fork Canyon. 5º at start. Ran with Scot & Isela. 8:10 easy pace

Adrenaline GTS Miles: 5.50

Weight: 0.00

Comments

From DaleG on Sat, Jan 05, 2013 at 09:28:31 from 98.202.43.67

Hey man, how's it going? Hope everything is well.

From Tom Slick on Sat, Jan 05, 2013 at 09:29:44 from 69.171.160.195

Burr...that was a cold start, probably was just as cold at the end! Hey its Jan 5 now, what have you been up to and what are your running plans for 2013???

From Pron8r on Sat, Jan 05, 2013 at 17:23:53 from 67.177.34.108

Dale & BroTom--I've been a bit lazy this week with my log entries. I've been running, and I'll take some time in the next day to enter them. I ran a Half-Marathon this morning, and paced a friend (it was her first HM) to help her finish in two hours or better. On a very hilly course, with a starting temp of around 0*, we finished in 1:54. She was pretty excited, but was swearing at me during the last few miles--especially with the steep hill at about 12.5 miles. No worries, though. If they're swearing at me, I know I'm doing my job.

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Trainer 1 Miles	Trainer 2 Miles	Racer Miles	Total Distance
194.20	42.30	94.78	5.10	8.00	10.00	137.68	336.38

Altra Provision Miles: 30.60	Adrenaline GTS Miles: 233.10	Asics Gel Hyper Speed Miles: 36.98

Weight: 165.00

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