| 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 | | 36.38 | 3.84 | 0.00 | 0.00 | 0.00 | 40.22 |
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| Nimbus 13 Black & Green Miles: 7.17 | Kayano 18 Silver & Red Miles: 13.45 | Kayano 18 Blue And Black Miles: 19.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.17 | 1.00 | 0.00 | 0.00 | 0.00 | 7.17 |
| I ran the Payson park Loop today and I extended down into the park with the rollers, I tried to keep the pace steady and I did have one sub 8 minute mile in the middle of the run so I am counting that as MP. My average pace was 8:27 with my total time at 1:00:33 I had a bit of a head wind on the way out and then it seemed to calm down on the way back with a little bit of tail wind. I felt pretty darn good today and I was pleased with the effort and I hope things continue to go in a positive direction, I'm almost having fun again;) After the run I did my upper body strength training on the Bowflex and then some push-ups. See ya tomorrow.
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| Nimbus 13 Black & Green Miles: 7.17 |
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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 out to Mini GU this morning and then back to the house, pace was really really easy... Legs felt a little tired today, they didn't feel as good as yesterday but still pretty good. My average pace was 8:53 with the total time at 54:22 and my HR rate average was 139... I'm feeling pretty good and the plan is to do some speed work tomorrow, I don't know if I will go to the track or just do it along canal road, I haven't decided yet. See ya tomorrow.
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| Kayano 18 Silver & Red Miles: 6.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| The plan was to do a little speed this morning, so I warmed up for a 1.5 miles and then started the speed work. The plan was to do 3x800 with an 800 rest in between each one, I wanted to be around 3:30 for all three. The splits went like this: 3:30 Pace 7:01(150), 3:32 pace 7:04(159), 3:30 Pace 7:00(160), my rest time was about the same on each one (4:38). I then ran out past the stake center for a 2 mile cool down, total time 55:38 with my average pace at 8:32 with my HR average at 146. I felt okay for the most part but I would like to eventually get up to about 10 of these by the end of the summer so I will take it slow and build up once a month and try and add one each time I do the work out. After the run I did my upper body weight training and some push-ups. See ya tomorrow.
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| Kayano 18 Blue And Black Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.34 | 0.00 | 0.00 | 0.00 | 7.34 |
| I decided to run later in the day as we received 6 inches of snow over night and I didn't want to run in the snow, I knew it would melt of for the afternoon and it did. I ran out to mini GU and then back to the house and then got a drink and ran down to the High School to Pick up Cindie's car so it wouldn't sit there over the weekend, she has gone to nationals with her Cheer team. My pace was a little faster than it needed to be, I had to keep slowing it down, on the way down to the high school I had a 7:40 mile as it was all down hill. My average pace for the run was 8:17 with my total time at 1:00:51, HR average was at 147. I felt pretty good today, I'm glad I got out. After the run I did some leg lifts and worked on lower body strength. See ya tomorrow.
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| Kayano 18 Silver & Red Miles: 7.34 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| I ran out past Gu Corner and down into the river bottoms to my 5 mile mark and then headed home the same way, I kind of went out to fast and at the end I was feeling it pretty good, I went out past the old barn once I got back to the house and tacked on 3 more miles. My average pace was 8:30 with my total time at 1:50:53 and my HR average was at 146, I average about an 8:20 mile on the way out which is way to fast for me on a long run, I usually start out slow and then gradually increase my pace until the end and finish strong. Oh well, I felt good other than I was tired the last couple miles.
See ya Monday.
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| Kayano 18 Blue And Black Miles: 13.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 36.38 | 3.84 | 0.00 | 0.00 | 0.00 | 40.22 |
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| Nimbus 13 Black & Green Miles: 7.17 | Kayano 18 Silver & Red Miles: 13.45 | Kayano 18 Blue And Black Miles: 19.60 |
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