| Location: Salem,Ut,USA Member Since: May 06, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 2006 Ogden Marathon 4:19:33.
2006 St. George 4:05:31
2007 Riverwoods 1/2 Marathon 1:34:47
2007 Speedy Spaniard 10K 43:20
2007 Riverwoods 10 mile race 1:12:38
2008 St George Marathon 3:43:37
2012 Spectrum 10K 43:54
2012 St. George Marathon 3:42:17 PR!
2014 St George Half Marathon 1:40:34 C/PR
2019 American Fork Half Run Against Cancer 1:40:31 C/PR
2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR Short-Term Running Goals: 2024:
I'd like to just run more overall.
Be more consistent.
Work on Speed.
Cross Train.
Run More races. Long-Term Running Goals: Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify. Personal: I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 78.99 | 29.00 | 0.00 | 0.00 | 0.00 | 107.99 |
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| Kayano 23 Blue & Yellow Miles: 59.08 | Kayano 23 Orange Miles: 25.51 | Nimbus 18 Red Miles: 23.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
| I ran down into the river bottoms and then I ran a 2 mile loop around Mini Gu and then when I returned home I ran a few little loops around canal road. I was really tired the whole time on the run, I just really gutted it out. I've earned a nice soak in the hot tub and my yearly Ruth Chris Steak later tonight. My average pace was 9:09 with a total time of 2:18:41, I had another 40 mile week so that should be a pat on the back for me.
See you Monday.
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| Kayano 23 Blue & Yellow Miles: 15.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.85 | 3.00 | 0.00 | 0.00 | 0.00 | 7.85 |
| I ran up Loafer Canyon to the Gate with the Spanish fork group, I didn't feel real great on the way up but then I had a pretty good downhill which was nice. Those splits went like this, 7:24, 7:18, 7:08, my average pace was 9:01 with a total time of 1:10:47. I was pretty happy with the downhill portion of the run but I still have some work to do on the uphill but that will come. I finished up with some upper body weight training and then some push-ups.
See ya tomorrow.
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| Kayano 23 Orange Miles: 7.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| I felt okay this morning just out getting it done, felt stronger towards the end which was nice. I ran out to Mini Gu and then back to the house via canal road, my average pace was 8:35 with a total time of 52:30.
See you tomorrow.
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| Nimbus 18 Red Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.10 | 8.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| Payson canyon run with the Group, I was faster than last week but I felt a little dehydrated the last three miles but other than that I feel like it was a success. My average pace was a little faster that last week at 7:46 I had 8 miles that were MP and they went like this, 8:00, 7:33, 7:27, 7:16, 7:33, 7:36, 7:46, 7:44. I finished up with some upper body weight training and some push-ups, it was a good run and workout.
See ya tomorrow.
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| Kayano 23 Blue & Yellow Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.56 | 0.00 | 0.00 | 0.00 | 0.00 | 3.56 |
| I am in santa Clara for a few days. I just ran a little bit around the city. My avereage pace was 8:35 with a total time of 30:36.
See you saturday.
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| Kayano 23 Orange Miles: 3.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Messed my back while I was down in SG, no running today darn it. Its hell to get old.
See you Monday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 3.00 | 0.00 | 0.00 | 0.00 | 7.90 |
| I ran Loafer Canyon road all the way up to the gate and then back to the house I ran some with the Spanish Fork Group, I didn't feel good at all and my back was still really tight but I stayed with it and was able to get her done. My average pace was slower than last week at 9:30 with a total time of 1:14:20, my 3 MP miles were, 7:39, 7:53, 7:58... I ran pretty easy on the way down because of my back, I finished up with my upper body weight training and then some push-ups.
See ya tomorrow.
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| Kayano 23 Orange Miles: 7.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 10.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Usual run with the SF group down Payson Canyon, I felt pretty darn good and I was able to get in a pretty good rhythm with Tom and then on the lower section Dan and Tom dragged me along. My average pace was the best yet on this course at 7:43 with a total time of 1:24:53, my MP miles were 7:53, 7:38, 7:22, 7:30, 7:22, 7:41, 7:54, Rollers, 7:50, 7:35, 7:47. I felt a lot better on the Lower portion with the rollers than I have on the previous runs so that is a positive thing, I finished up with my upper body weight training and then some push-ups.
See you tomorrow.
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| Kayano 23 Blue & Yellow Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.15 | 0.00 | 0.00 | 0.00 | 0.00 | 6.15 |
| Nice recovery run out to Mini Gu Corner and then back to the house via canal road, I felt really good considering yesterdays run. My average pace was 8:38 with a total time of 52:59, I just have to keep at it and not let the laziness keep me from my goals. It's so hard though.
See you tomorrow.
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| Kayano 23 Blue & Yellow Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Long run out Past Gu Corner and then down into the river bottoms, I am really pleased with this run. I felt like I could have gone more and I love that feeling after a long run, and my pace was quicker towards the end which means that I'm getting stronger. My average pace was 8:38 with a total time of 2:28:34, its been a great week of training now I just have to build on this.
See ya Monday.
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| Nimbus 18 Red Miles: 17.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.87 | 3.00 | 0.00 | 0.00 | 0.00 | 7.87 |
| I wasn't able to run at all last week, mainly work the first half of the week and then with the big rain storm on Wednesday flooded our downstairs so I spent the rest of the week cleaning that up... It was good to start a new week to get back at it, I ran up Mount Loafer to the gate and back with Dan. I felt okay going up but I really wanted to take it easy on the down after missing a whole week of training I didn't want to do something stupid. My downhill miles were just barley MP pace and they went like this, 8:00, 7:56, 7:59, my average pace was 9:24 with a total time of 1:13:58. I finished up with some upper body weight training and then some push-ups, it was good to be back at it.
See ya tomorrow.
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| Kayano 23 Blue & Yellow Miles: 7.87 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| I ran out to Mini Gu and then back to the house, on the way back it was a down pour and boy did I get soaked and to top it all off I felt like crap! Oh well at least I was able to get out and get it done. My average pace was 8:48 with a total time of 54:33.
See ya tomorrow.
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| Kayano 23 Orange Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.81 | 2.00 | 0.00 | 0.00 | 0.00 | 7.81 |
| Payson canyon run but we ran from the grotto instead of all the way from Jones ranch, I was okay with that as I had a bad run... Two weeks ago I rocked it but not this week. My average pace was at 8:17 with a total time of 1:05:18, I finished up with some upper body weight training and then some push-ups. I had 2 MP miles 7:48, 8:00.
See ya tomorrow.
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| Kayano 23 Blue & Yellow Miles: 7.81 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 78.99 | 29.00 | 0.00 | 0.00 | 0.00 | 107.99 |
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| Kayano 23 Blue & Yellow Miles: 59.08 | Kayano 23 Orange Miles: 25.51 | Nimbus 18 Red Miles: 23.40 |
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