| Location: Providence,UT, Member Since: Apr 18, 2008 Gender: Male Goal Type: Age Division Winner Running Accomplishments:
no heart attack yet
Short-Term Running Goals:
turn 50 and have a colonoscopy done
Long-Term Running Goals: avoid open heart surgery
Personal: I am a 50 year old biochemistry professor at Utah State University in Logan.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 233.30 | 14.30 | 52.10 | 9.10 | 308.80 |
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| Mizuno Wave Precision Miles: 51.10 | Asics Speedstar Miles: 12.40 | Brooks T4 Miles: 15.50 | Mizuno Wave Rider 10 Miles: 74.40 | Asics Nimbus Miles: 43.70 | Saucony Triumph Miles: 83.60 |
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Salt Lake half marathon (13.1 Miles) 01:25:56, Place overall: 33, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| This is a downhill course, but there was a HUGE south wind that wreaked havoc, as the first ~5 miles run due south. Couldn't find anyone to draft off so had to gut it out. Glad I wasn't running the full marathon. |
| Mizuno Wave Precision Miles: 13.10 |
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Providence Panda Fun run (6.2 Miles) 00:38:49, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| This is a fund raiser for my kids school. A lonely 10K with only about 10 entries. Next year I am going to ask if I can redesign the course to make it easier to follow. |
| Asics Speedstar Miles: 6.20 |
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| | Race: |
Smithfield Health days (6.2 Miles) 00:38:21, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Bolder Boulder (6.2 Miles) 00:38:00, Place overall: 296, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| 50,000+ runners, this is the ultimate 10K... I came in to break 38 and ended up finishing with a 38:00 chip time. I was running off my GPS and as I neared the finish realized the GPS wasn't estimating right, so I made a mad dash for the finish but couldn't gain that extra second. Oh well,something to shoot for next year. Got 4th out of 446 46 year olds for my effort.
The 38:00 finish will get me into the first A wave, as that is the cut-off time; I ran out out of AA this year. Hopefully running with the elite A wavers will give me a little boost!
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| Asics Speedstar Miles: 6.20 |
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| | Race: |
Top of Utah 5K (3.1 Miles) 00:18:26, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| running 5K is easier than running the marathon....... | |
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First Dam run (6.2 Miles) 00:38:07, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| perfect weather for 1st dam run except the unanticipated head wind coming up the hill on the way to the turn around. | |
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Smithfield turkey trot (6.2 Miles) 00:38:50, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| USU to green canyon | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 6 x800 @ 2:50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU to river trail and to the beginning of single track and back, at 7:30 pace. Nice day! |
| Mizuno Wave Rider 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Down off the Providence bench to lower Millville, then back up on the dreaded 1000 South. Was pleased to maintain an average 7:20 pace with those hills. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| started my usual USU-green canyon 7 miler, then on a whim decided to check out the bonneville shoreline trail since I hadn't been on it since they finished it. It is very nice, well graded. At the point the trail comes to the golf course there is still construction and I turned up the hill by mistake not realizing the trail down was the right way- so I ended up scrambling down to the main trail taking a fall in the meantime. Oh well. The trail is nice, but too hilly for my tastes. I will stick to the river trail for my off road running. I hope they will get the trail to Stokes entrance completed soon as I hate running on the highway. |
| Mizuno Wave Rider 10 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran something called the providence hill loop with Paul, Cody and James, starting from Paul's house. Strangely the loop took me right past the house I live in. Good run, thanks for inviting me along! |
| Saucony Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| feels like September not December. Just cruising along at 7-8 per day at 7:20-7:30 paces. Tomorrow I will hit the USU track around noon for some intervals to keep me honest. Thinking of running the carlsbad 5000 in March.... anyone done that? |
| Mizuno Wave Rider 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 6 x 800 on USU track with Neal in a nasty swirling wind. 400 recoveries. my times were 2:45 , 2:46, 2:47, 2:46, 2:51 and 2:47, Neal was 12-15 seconds faster on each interval. Tough with the wind. |
| Mizuno Wave Precision Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles USU to LC single track 7:29 |
| Mizuno Wave Rider 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 3.00 | 0.00 | 0.00 | 7.20 |
| two mile warm up @7:22. then 3 miles at 6:31. then 2.2 at 7:24. trying to get the feel for maintaining a 6:30-6:40 pace since all I have been doing is 5K and 10K races at 6:00-6:10, and intervals, and easy stuff. Now if I can just maintain that 6:31 for 23.2 more miles..... |
| Mizuno Wave Precision Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| blacksmith fork to left hand fork to richards hollow |
| Asics Nimbus Miles: 11.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| USU to green canyon, 30 seconds slower than last week :-( |
| Mizuno Wave Rider 10 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Met Neal Legler and Joe Furse at track for some speedwork. ran miles with 400 recoveries, went out too fast on the first one and went downhill from there. times were 5:43, 5:52, 5:57; 6:00. Would have been better if my times had gone in the opposite direction but oh well. |
| Mizuno Wave Precision Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| USU up river trail. One more snowfall and it will probably be the end of the river trail season. |
| Mizuno Wave Rider 10 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 3.30 | 0.00 | 0.00 | 7.00 |
| 2 mile warmup @7:24. then decided to increase my hoped for marathon pace distance by 10% from last week, so ran 3.3 miles @6:34 pace. but it hurt. Maybe it was the speed work tuesday. Maybe it's the NIH grant proposal due next Monday that is consuming my time. Maybe I am just too old for this? |
| Mizuno Wave Rider 10 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Mizuno Wave Rider 10 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| Well, I was supposed to hook up in the morning with my (much younger and supposedly tougher) training mentors. But they decided the weather was too tough for them. Me, I grew up in Wisconsin and spent two years in Norway, including one year above the arctic circle, in Narvik and Tromso, where the sun doesn't rise for two and a half months and the snow is so deep the roads can look like narrow canyons with 10 foot walls of snow on either side. So nothing Utah can throw at me bothers me. OK- so I went out at 8:30 AM in blizzard like conditions. Roads were OK some places, bad others. But this is the kind of running I like. I put in 12.1 miles @ 7:37 average on my Providence-Millville-River Heights-South Logan loop. I was amazed I held that overall pace, because the two miles coming back up 100 east and Canyon road was like running on a wet ice rink- no traction, complete slush slop, I had to baby step the whole way up. Overall I was happy with the run, and glad it is over. |
| Asics Nimbus Miles: 12.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| USU to green canyon and back. 7:25 average pace. cold. |
| Mizuno Wave Rider 10 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| Ran some intervals outside in the snow, wind, slush and cold. But tougher than running on track!!!! |
| Mizuno Wave Rider 10 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| OK, I have decided to start gradually building my base mileage on the advice of my newly-hired coach, Paul Petersen, who has graciously agreed to turn me into a master's marathon champion, or I get my money back (all zero dollars of it). The tentative goal: Ogden Marathon, May 16, 2008, sub 3 hour. So today I ran 9 miles @7:34 pace.
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| Mizuno Wave Rider 10 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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pm2.5 is above 25 micrograms/cubic meter, which is my pollution limit for running. So I went up BF canyon where the air was crystal clear, inversion hasn't gotten there yet. From park 4 miles up @ 7:40, 4 miles back @6:52 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| ran in the brunt of the storm, not smart but only time available. 6 mile Prov-Milliville loop 8:15 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| running in the hills near Valley Center, CA- 60 degrees and sunny. The hills are tough. 13 miles @7:42 |
| Saucony Triumph Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| there is a great set of bike/horse trails in San Marcos CA around
Walnut Grove park. Choice of blacktop separated from main road or a
parallel packed dirt trail the equestrians use. I ran easy 7 on the
dirt paths to recover from yesterday's 13, weather went south, it
rained the whole way, butit beats minus 3 degrees in Logan, ha ha enjoy
that fun weather!
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| Saucony Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| San Marcos trails, 2 @7:45, 4 @ 6:35, 2 @ 7:30. sixty degrees, sunny |
| Mizuno Wave Precision Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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bad bad bad run. went into Daley park from the north. big mistake. steep rocky and rutted. after 1.7 gave up and scrambled back. then I ran back to San Marcos to find my wife but it was all steep downhill. not a smart run.
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| Saucony Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| thrashed my calves on wednesday by running some really steep and nasty terrain. I hope they are just strained and nothing worse. ran 8 today stopping a few times to stretch my calves which seemed to help. no more rutted trails or insanely steep hills for this old guy that was a big mistake. I am also staying off the wet dirt paths as I think they might be too soft contributing to my problems. I'll just stick to the blacktop and hope for the best. 8 miles @ 7:24 |
| Saucony Triumph Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 7:28 average pace. 60 degrees. sunny. perfect weather. |
| Saucony Triumph Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @7:42 |
| Saucony Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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2 miles @ 7:32, 4 miles @ 6:30, 2 miles @7:45.
65 degrees in the morning, it was sunny, got to 75 today. not excited to go back to Utah. Also there is a lot more oxygen down here making tempo runs feel like nothing.
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| Mizuno Wave Precision Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 @ 7:34. man it was hot, even at 8AM, got so hot I had to take my shirt off while running, which may be illegal for a ghostly pale utah guy down here where everyone is tanned. got up to 78 degrees today. hey- how is that awesome utah weather? |
| Saucony Triumph Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @7:22 |
| Saucony Triumph Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 233.30 | 14.30 | 52.10 | 9.10 | 308.80 |
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| Mizuno Wave Precision Miles: 51.10 | Asics Speedstar Miles: 12.40 | Brooks T4 Miles: 15.50 | Mizuno Wave Rider 10 Miles: 74.40 | Asics Nimbus Miles: 43.70 | Saucony Triumph Miles: 83.60 |
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