| 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 | | 115.06 | 38.21 | 0.00 | 0.00 | 0.00 | 153.27 |
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| Nimbus 21 Bright Green Miles: 30.00 | Nimbus 21 Red Miles: 23.50 | Nimbus 20 Boston Blue Miles: 7.25 | Kayano 26 Gray Miles: 6.25 | Nimbus 21 Lite Blue Miles: 31.25 | Numbus 21 Yellow & Black Miles: 20.20 | Nimbus 21 Grey Miles: 6.26 | Kayano 25 Grey & Black Miles: 17.96 |
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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 |
| Out to Mini Gu Corner Via canal road and then back to the house the same way. ITBand was supper sore on the way out but then loosened up on the inward half to home, I just drug it along and got her done. Avergae Pace was still slow at 9:00 with a totla time 55:11, I finished up with some upper body weight training and some push-ups. It was a good start to the week.
See you tomorrow.
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| Nimbus 21 Bright Green Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Up Loafer real easy and down real easy, ITBand was a little tender. I wanted to run with the boys down Payson Canyon but I bailed on the advice of my Brother in law the PT. My average pace was 9:22 with a total time of 59:04, 2.3 MP Miles on the way down, 7:58, 8:14, 8:11 finished up with lower body weight training.
See you tomorrow.
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| Nimbus 21 Red Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Out past Mini Gu and back to the house all via canal road, legs are still tired and my pace is slower than normal but I was able to get her done and it was a beautiful morning. My average pace was 8:52 with a total time of 1:03:54, I had 1.25 MP miles at 8:05, 8:14, I finished up with some lower body weight training.
See you tomorrow.
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| Nimbus 20 Boston Blue Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.35 | 0.00 | 0.00 | 0.00 | 0.00 | 4.35 |
| Just a little run out towards Payson and back via canal road, ITBand was a little tender but I got her done. My average pace was 8:57 with a total time of 38:47, I finished up with some upper body weight training and some push-ups.
See you tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.20 | 0.00 | 0.00 | 0.00 | 0.00 | 17.20 |
| It was a struggle this morning but I was able to get it done. Pace was slow and the old legs were super tired. My average pace was 9:12 with a total time of 2:38:07, just a tired old man I am...
See you Monday.
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| Nimbus 21 Red Miles: 17.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| I went for a run late around lunch and I finally felt like my stride was able to lengthen out and it felt good and my pace reflected that. My average pace was 8:19 with a total time of 52:02, I had 3.25 MP miles on the way back, 8:05, 7:51, 7:39, .25 8:12. I finished up with some upper body weight training and some push-ups. I finally felt like my stride was back today, so happy.
See you tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 3.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Out Past Min Gu and then back to the house via canal road, I did some half mile pickups on the way back to the hosue and those translated into 3.25 MP miles, 8:08, 8:08, 7:58, .25 8:05, I finished up with some lower body weight training, squats and leg raises. Stride felt really good again today, just trying to get some good rythmn back in my form.
See you tomorrow.
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| Nimbus 21 Bright Green Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 1.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Pretty Little Hill route Via canal road and then back to the house, tacked a little more on after I got back to the house. Stride was off and My ITBand was super tender but by the end everything was working better so that was a positive. My average pace was 8:43 with a total time of 54:31, I had one MP mile at 7:59... I finished up with some upper body weight training and some push-ups.
See you tomorrow.
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| Kayano 26 Gray Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.45 | 0.00 | 0.00 | 0.00 | 6.45 |
| Up Mount Loafer and over to the Mailboxes and then down Woodland Hills drive to Canal road and then home, legs were tired from the quick turnaround in runs. It was sure a beautiful morning, my average pace was 8:49 with a total time of 56:40, 3.45 MP miles at 7:45 downhill, 8:08 flat, 8:01 Flat, 8:18 flat. I finished up with some lower body weight training.
See you tomorrow.
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| Nimbus 21 Lite Blue Miles: 6.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.20 | 6.00 | 0.00 | 0.00 | 0.00 | 20.20 |
| Finally a good long run! Pace was strong the whole way and my legs handled the run from the very beginning. I had 6 MP Miles and they were all towards the end on tired legs, breathing was easy as well. I hope I'm not peaking to soon. Average pace was 8:31 with a total time of 2:51:51, I'm really thankful for this run. I ran a little bit with Tommy to this morning.
See you Monday.
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| Numbus 21 Yellow & Black Miles: 20.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.26 | 0.00 | 0.00 | 0.00 | 6.26 |
| Out towards Payson Park but I stopped short, my legs qwere a little tight at first but then they loosened up nicely and on the inward half I had 3.26 MP miles. My average pace was 8:30 with a total time of 53:17 MP miles were 8:15 uphill and flat, 8:03 flat, 8:00 flat .26 8:18 cooling down, I finished up with some upper body weight training and some push-ups. Its a good start to the week. Not sure if I will taper to ucg before ST George, Maybe 10 days before I will cut back a little.
See you tomorrow.
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| Nimbus 21 Grey Miles: 6.26 |
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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 |
| Out past Mini Gu and Back the same way, ITBand was super sore today on the way out but on the way back its seemed to loosen up. I needed a slower day today so i guess it worked out. My average pace was 8:54 with a total time of 54:46, I finished up with some lower body weight training and rolled my ITband.
See you tomorrow.
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| Nimbus 21 Lite Blue Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 3.45 | 0.00 | 0.00 | 0.00 | 6.45 |
| I ran up to the mailboxes and then down woodland Hills Dr to Canal road and then home, I had 3.45 MP miles on the way down and on the flat. Average pace was 8:58 with a total time of 57:54, MP miles were 7:52 downhill, 8:16 flat, 7:52 flat .45 8:14. I finished up with some upper body weight training and some push-ups.
See you tomorrow.
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| Nimbus 21 Bright Green Miles: 6.45 |
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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 |
| Lunch run out past Mini Gu and then back tio the housde via canal road. Pace was a little tired and slow but I got hr done. My average pace was 8:53 with a total time of 54:30, I finished up with some lower body weight training.
See you tomorrow.
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| Kayano 25 Grey & Black Miles: 6.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.20 | 5.00 | 0.00 | 0.00 | 0.00 | 15.20 |
| I felt good again this nmorning, just trying to stay with it and stay consistant, I had 5 MP miles at 8:18, 8:09, 8:16, 8:15, 7:56, my average pace was 8:30 with a total time of 2:08:48. Time for a saok in the hot tub.
See you Monday.
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| Nimbus 21 Lite Blue Miles: 15.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 3.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Out Past Mini Gu Corner via canal road, I ran some pickups on the way back and I had 3 MP miles during that stretch. MP miles were 8:02, 8:13, 7:37, my average pace was 8:22 with a total time of 1:00:24, I finished up with some lower body weight training. Beautiful Morning.
See you tomorrow.
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| Kayano 25 Grey & Black Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.45 | 0.00 | 0.00 | 0.00 | 0.00 | 3.45 |
| I'm going to start tapering down for St Goerge. Out to the T and back, just nice and easy as my ITband was tender which was a concern... Hopefully its just a blip in the road, it felt good yesterday. My average pace was slow at 9:05 with a total time of 31:22, I finished up with some upper body weight training and some push-ups.
See you tomorrow.
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| Nimbus 21 Lite Blue Miles: 3.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.15 | 3.00 | 0.00 | 0.00 | 0.00 | 10.15 |
| I ran this morning as I didn't want to get shut out tomorrow with the weather coming in. I felt okay but my legs have been a little achy but my turnover was still pretty good. I had 3 MP miles at 8:05, 8:14, 8:14, my average pace was 8:22 with a total time of 1:24:55 I finished up with some upper body weight training ans some push-ups.
See you tomorrow.
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| Nimbus 21 Bright Green Miles: 10.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.56 | 0.00 | 0.00 | 0.00 | 0.00 | 4.56 |
| Just shaking the legs out from yesterday. ITBand was a little sore this morning hopefully the old legs will come around next week and I'll have a good race in a week. My average pace was 9:08 with a total time of 41:44.
See you Monday.
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| Kayano 25 Grey & Black Miles: 4.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 115.06 | 38.21 | 0.00 | 0.00 | 0.00 | 153.27 |
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| Nimbus 21 Bright Green Miles: 30.00 | Nimbus 21 Red Miles: 23.50 | Nimbus 20 Boston Blue Miles: 7.25 | Kayano 26 Gray Miles: 6.25 | Nimbus 21 Lite Blue Miles: 31.25 | Numbus 21 Yellow & Black Miles: 20.20 | Nimbus 21 Grey Miles: 6.26 | Kayano 25 Grey & Black Miles: 17.96 |
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