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| 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 | 31.55 | 0.00 | 12.08 | 0.00 | 0.00 | 43.63 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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What a beautiful mourning for a run. I was kind of nervous about my run today because I had such a lousy run on Saturday, but I pulled myself out of bed and laced up my shoes and away I went into the foggy air, and as bad as my day was on Saturday it was that good today, I had my strength back and some of my speed. My splits went as follows, 7:59,8:04,8:07, 8:10,8:03,8:11, and 7:31. Total time was 56:09. I don't know what happened on Saturday, I quess I just was wore out from all the strength training on my lower body during the week.
It sure felt good. This mouring reminded me why I am doing this and what my goals are and how I am slowly working towards those goals and how I will have set backs and I shouldn't be so hard on myself.
I finished up with 35 minutes of upper body weight training, see ya tomorrow. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| I did a recovery run today 7.25 miles. My average pace was 8:48, I really tryed to take it easy today I had a real good speed workout yesterday and I could feel it as far my legs where concerned. My splits went as follows; 8:47,8:45,8:56,8:35,8:52,8:45,8:54. I taked on about a minute per mile more than I would usually take just to try and teach myself that I don't have to go fast on every run, so it was good to just take it easy and have an easy even pace throughout the run. I did some strength training on my legs when I finished the run, not real heavy just light and easy. Depending on how I feel I might do Harry Davis Hill tomorrow if not I have a pretty flat course that I will do instead of the massive hill that kills. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| My legs felt a little better today but I still tryed to just keep an even pace and I wanted to finish with a little faster time than yesterday. My splits where as follows,8:35,8:47,8:45,8:34,8:48,8:48,8:25 the roads were slick from it snowing and so there were spots that I had to go slow. Total time 1:00:45 which was a couple of minutes faster than yesterday, Tomorrow if the roads are better I will be doing Harry Davis Hill, if not then I will keep to my regular route. No weights today I am taking a day off from that. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 5.00 | 0.00 | 2.08 | 0.00 | 0.00 | 7.08 |
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Today was Harry Davis Hill day. I always love this one because it kicks my butt every week. My legs seem like they are strong enough but my lungs have a hard time keeping up with the steep grade which is around 8% to 10%, just brutal. I usually run it around a 10:00 mile and that is usually fast or a good day for me when I can keep it at that pace. I did a warm up mile of 8:22, followed by, 8:29 at the start of mile 3 is at the base of HDH, my split there was 10:04, and then followed by an 8:37. I did 2 miles at Marathon Goal Pace, 7:37, and then 7:26, my 7th mile split was a cool down at 8:22 for a total of 59:06. All in all I felt really well I just wish I could get my lungs to keep up with the faster pace but I am just not there yet I try to do speed work once a week and then hill work as well once a week I don't know if I can handle any more speed work and then recover in time for the next days run. I don't know what the general rule is so if anyone reads this I would like to have your in-put.
I also did 35 minutes of lower body weight training with the bowflex and some core training with that. Tomorrow will be a recovery run and I think I will need it, I had a good workout today.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.25 | 0.00 | 1.00 | 0.00 | 0.00 | 7.25 |
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Recovery day today. My goal was to keep it around an 8:30 pace per mile throughout the whole run. I ended up with an 8:17 average pace and it felt really comfortable, my route had a couple of small hills but nothing of real difficulty. My splits went as follows; 8:22,8:26,8:33,8:20,8:06 I don't know what happened on that one, and then 8:19, and finished up with an 8 :17 total time was 58:29. I was surprised at how comfortable the pace felt especially after yesterday's hard workout, I also did some strength training yesterday on my legs, so I was really surprised at the amount of strength that I had left in my legs.
Finished with 40 minutes of upper body weight training on my bowflex, I am going to try a longer run tomorrow maybe 10 miles. I want to see how well my legs hold up and I would like to try a double digit run for a change which I haven't done since the St. George Marathon, so we will see how I am feeling after tomorrow. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 6.05 | 0.00 | 2.00 | 0.00 | 0.00 | 8.05 |
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What a beautiful bright moon this early brisk mourning the smog is gone for a few days, yahoo, it was just cool to see that moon. I wanted to do a 10 miler today but my legs where not there, so I decided that the next few weeks I would add an extra mile each week to my saturday run so I can extend it each week and make it a longer run. I plan on keeping my weekly mileage at 7 miles per day for the next little bit while I am increasing my long run each week on saturday. My splits went as follows; 8:25,8:15,8:32,8:21,8:11,8:32,8:44 my legs were getting tired at this point, last mile, 8:38 total time was 1:07:43 . My average pace was 8:29 which is about one minute off what my marathon goal pace is. I forgot my Gu so that might be why I lost my legs towards the end or maybe I was just tired from the week, but I felt like I had a good workout this week and I accomplished alot.
No weights today. See ya Monday, go Colts.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | 31.55 | 0.00 | 12.08 | 0.00 | 0.00 | 43.63 |
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