| 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 | | 83.02 | 24.25 | 0.00 | 0.00 | 0.00 | 107.27 |
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| Kayano 22 Gray And Green Miles: 73.12 | Kayano 22 Dark Blue-gray Miles: 34.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.11 | 0.00 | 0.00 | 0.00 | 0.00 | 6.11 |
| I ran the Mini Gu corner route this morning, I felt okay but i really need to let it rip these next 8 weeks. I hopefully can do that and then have a marathon that I can live with, there will be no BQ try as I haven't been training enough. My average pace was 8:38 with a total time of 52:46 I had 1 MP mile at the end. (8:00) Nice morning.
See ya tomorrow.
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| Kayano 22 Gray And Green Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.65 | 1.00 | 0.00 | 0.00 | 0.00 | 7.65 |
| I was going to run with the Spanish fork boys down Payson canyon but I slept through my alarm... So, I drove to the top of woodland hills and ran down to Loafer canyon road, up that about a mile and then back down loafer canyon road to canal road and then home. I had good form on the downhill but my leg turn over is way slower than normal so the pace is about a minute slower than I am usually on this route, the legs felt good on the uphill but the lungs did not... I just need to make sure I either get Payson Canyon in once a week or this route, If I do that then I should be okay for the marathon. My average pace was slow at 8:48 with a total time of 1:07:16, I had one MP mile towards the end, (7:53). My fast twitch muscles are not cooperating.
See ya tomorrow.
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| Kayano 22 Dark Blue-gray Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran out to the riverbottoms and back, my goal was to run for 2 hours and I was able to accomplish that. Average pace was 9:00 with a total time of 2:00:22.
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| Kayano 22 Gray And Green Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I ran with my Brother-in-law Joel who is just getting back into running, evening run and it was nice an slow. Average pace was 10:00 with a toral time of 30:00.
See ya tomorrow.
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| Kayano 22 Gray And Green Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.11 | 0.00 | 0.00 | 0.00 | 0.00 | 5.11 |
| Same as last night, I ran 3 with joel and then I ran home for a couple of more to get the 5 plus miles in. Average pace was 9:24 with a total time 47:11. I had a pretty good rhythm for the final two miles so that was a nice surprise.
See ya Tomorrow.
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| Kayano 22 Gray And Green Miles: 5.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 4.25 | 0.00 | 0.00 | 0.00 | 7.65 |
| I ran down Woodland Hills and then up Loafer canyon and then back down to canal road and home, I felt really good today and I had some really good downhill miles too. The down hill miles went like this, 7:22, 7:25, 7:20, 7:04, my average pace for the run was 8:05 with a total time of 1:01:40. This is one of my better times on this route so I am really pleased.
See ya Tomorrow.
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| Kayano 22 Dark Blue-gray Miles: 7.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.15 | 0.00 | 0.00 | 0.00 | 0.00 | 16.15 |
| Long run out to the river bottoms and back and then my two mile loop down there and then back to the house. I then ran two, two mile loops to get to the 16 plus miles, my average pace wasn't to bad at 8:45 with a total time of 2:21:00. I was quicker towards the end which was a pleasant surprise, I am pretty happy with the run over all.
See you Monday.
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| Kayano 22 Gray And Green Miles: 16.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.10 | 6.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| I ran Payson Canyon today with the Spanish Fork Group, I went a little to fast on the downhill miles and paid for it the last few miles. But it was still a good run, I had 6 miles that were sub MP pace and they went like this; 7:48, 7:35, 7:20, 7:18, 7:46, 7:54 after these I started to fade a little. My average pace was 8:13 with a total time of 1:31:00, I need to run this a few more times before SGM, it can only help me with the hills of that course.
See ya tomorrow.
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| Kayano 22 Gray And Green Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.15 | 0.00 | 0.00 | 0.00 | 0.00 | 18.15 |
| I ran the usual route this morning, down into the river bottoms and then back to the house and then I added on 3, 2 mile loops to get to the 18 miles. I didn't feel as strong as last week towards the end but I think that is because of the Payson canyon run on Wednesday, I pushed that pretty good. My average pace was 8:52 with a total time of 2:40:42, I need to start adding in a few more weekly runs now.
See ya Monday
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| Kayano 22 Gray And Green Miles: 18.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.10 | 9.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| Another Payson Canyon run with the Boys this morning, I felt a lot better than last week and I didn't crash towards the end like last week. I had 9 miles that were MP or better and they went like this, 7:57, 7:30, 7:26, 7:22, 7:26, 7:26, 7:20, 8:00, and then my last mile was strong at 7:55. My average pace was 7:44 with a total time of 1:25:48, I will wait and run this again in a couple of weeks, I need to do some Uphill next week.
See ya tomorrow.
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| Kayano 22 Dark Blue-gray Miles: 11.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 4.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Woodland Hills down to Loafer Canyon and then up that and then back down to Canal road and then home, I felt okay but I didn't push it as hard as the last time I ran this route. My average pace was 8:15 with a total time of 1:02.00, I had to readjust my time as I forgot to turn off my watch after one of the miles.
See ya tomorrow.
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| Kayano 22 Dark Blue-gray Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 83.02 | 24.25 | 0.00 | 0.00 | 0.00 | 107.27 |
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| Kayano 22 Gray And Green Miles: 73.12 | Kayano 22 Dark Blue-gray Miles: 34.15 |
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