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January 2011

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20102011
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Location:

Kaysville,UT,USA

Member Since:

Oct 11, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

I started running in December 2006. I just completed my 11th marathon. 

PR 3:17 at the 2011 St. George Marathon

PR 1:28 at the 2011 Striders WRC 1/2 Marathon

3:35 at the 2010 Boston Marathon

4 ultra marathons including the 2009 Wasatch 100 in 30:33.

Completed the 2011 LOTOJA on a tandem with my wife in 11:00:32.

Short-Term Running Goals:

Improve my PR to 3:09 in any marathon. Run a 3:19 at Boston in 2013.

Long-Term Running Goals:

Have the body of a drill sergeant at 60 years old!

Personal:

Married with four sons. My oldest is currently serving an LDS mission in Knoxville, TN. My wife and I also love to cycle together and we completed eight 100+ mile rides last year. 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Addidas Supernova Pair 3 Lifetime Miles: 474.15
2011 Spin Miles Lifetime Miles: 520.00
2011 Bike Miles (on Road) Lifetime Miles: 2180.75
2011 Trail Miles Lifetime Miles: 178.25
Saucony Jazz 14 Lifetime Miles: 494.35
Tandem 2011 Lifetime Miles: 1258.50
Saucony Jazz 14 #2 Lifetime Miles: 220.90
2011 Swimming Lifetime Miles: 20.00
Brooks Launch Lifetime Miles: 121.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
207.1052.8015.000.00274.90
Saucony Jazz 13 Miles: 124.20Addidas Supernova Pair 3 Miles: 119.202011 Spin Miles Miles: 117.002011 Trail Miles Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

It would have been an easy outside run if it hadn't been between 5 and 15 degrees outside this morning. However, besides the cold it was a good run with Summit Busters running club, mainly Troy Anderson. Averaged 8:47. Nice way to start the year.

Saucony Jazz 13 Miles: 13.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 6 miles in the morning on the TM at 8:13 avg pace. Ran 4 at lunch on the TM at 8:30 avg. Went to an abs class for 1/2 hour at night and then a spin class. Long day!

Saucony Jazz 13 Miles: 6.00Addidas Supernova Pair 3 Miles: 4.002011 Spin Miles Miles: 17.002011 Bike Miles (on Road) Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Ran 6 miles this morning on TM. Avg pace 8:13. Feeling sluggish with a lingering cold and probably not enough sleep.

Ran 4 more miles a 10 min pace during lunch.

Going to bed early tonight!

Saucony Jazz 13 Miles: 6.00Addidas Supernova Pair 3 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Easy 5 miles at 10min pace while I read the Great Zamperini article in RW. Then ran 6 more miles averaging 8:13 with the last two miles faster. It was a good morning run. I did get to bed earlier and that was wonderful. Some sort of head cold is lingering though and making me work a little harder for the miles.

Addidas Supernova Pair 3 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.001.000.0012.00

Had a good run today with a mix of hills and tempo work. First four miles at 8:34 included 3 quarter mile hills at 4 grade (climbing 50 feet each time) and 1 half mile climb of 100 feet. Then I ran miles 5-7 at 7:30, 7:30 and 6:57. Felt good at the end. Hopefully I'm on the tail end of my cold. Man it's freezing and yucky outside. Looking forward to March and April.

Ran 5 more easy miles at lunchtime at 8:57.

Saucony Jazz 13 Miles: 5.00Addidas Supernova Pair 3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Run spin run. Ran 1.5 easy. Spin for 50 minutes. Ran 1.5 easy and 1 at 7:30.

Addidas Supernova Pair 3 Miles: 4.002011 Spin Miles Miles: 17.002011 Bike Miles (on Road) Miles: -1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Ran 10 miles on the snow covered East Wilderness trail with running friends Troy and Terry. Good workout with climbs, descents, and core work trying to remain stable on the icy surface or collapsing snow. Ran 3 more miles on the pavement with 2 at 8:30 and one at 7:30 to finish off the week with 60 total running miles plus two spin classes. Nice start to the new year.

Saucony Jazz 13 Miles: 3.002011 Trail Miles Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Only had time for 5 miles because I slept in to 5:40. Feeling a bit tired after last week, but with some good sleep tonight should rebound.

Went to a core exercise class and then a spin class in the evening.

Addidas Supernova Pair 3 Miles: 5.002011 Spin Miles Miles: 17.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.004.500.006.50

Did my first "planned" speedwork of the year. Ran 3 X 1.5 at 7:03 pace with 1/4 mile recovery in between. This was a tough workout for me. It's funny how I never feel like I deserve/can afford/must have a pure "easy day". It feels like tomorrow I should go all out again. But I'm told (and should probably believe) that an easy day is warranted and recommended after a hard day. Anyway, my pace for tomorrow (as prescribed by McMillan's calculator) should be between 8:02 and 8:32. I'll do that.

Saucony Jazz 13 Miles: 6.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

Ran 15 miles this morning on the TM. 13 at about 8:25 and 2 at my slow marathon pace of 8. I averaged about 1 on the incline which resulted in 800 feet of climbing.

Addidas Supernova Pair 3 Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Took it easy today. The Marathon mile was at my slow marathon pace of 8:00.

Addidas Supernova Pair 3 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Very easy pace in my jeans at the gym. My son had a swim meet and anyone who knows anything about swim meets...there is a lot of down time. The place was like a sauna. My clothes were wet, but I got some junk miles at a low heart rate.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.002.000.0020.00

Arrived for part two of my son's swim meet at 7:45am. Found out that he was wrong, it started at 9:30am. I had brought some more appropriate TM clothing and some winter clothes in case an opportunity presented itself to run outside. Well here was my opportunity. I went outside and ran 17 miles with a break to watch a swimming event. I ran at an average pace of 8:17 with miles 8-11 at 7:55, 7:54, 7:21 and 7:16. It was a great run. I then went to my regular gym (after the meet) and ran another three easy miles on the TM to make it 20 for the day and 60 for the week. Two weeks of running 60 miles in training only is definately a record for me!

Saucony Jazz 13 Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.001.000.0010.00

I had a great run today. Left my office on 12th street in Ogden and ran to Grant St. and joined up with the Ogden Parkway Trail and ran to the mouth of the canyon and back (a section many of you have run!). In the beginning I felt like a sprinter. Light and fast. That lasted about 1/2 mile. Then I settled into a good pace, not really concerned about speed, but letting my pace just happen, regulating my breathing to 3 in and 2 out. I got to the mouth of the canyon and turned around. I averaged 8 min miles going out for the 5 miles. Coming back is a slight downhill grade. I felt great and ran each of these four miles at about 7:30. I was averaging 7:49 at mile 9 and decided to call it speedwork and ran the last mile at 6:57. It was a great run. I'll do that one again. The parkway is looking good. They are making some nice changes and soon it will really be a nice place to do a long run.

Addidas Supernova Pair 3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very hard to get going today after yesterday's great, but hard run. Ran one mile on the treadmill and couldn't find a remote for the tv which was stuck on Redneck Weddings. I couldn't take it for more than 30 seconds and put on my watch, gloves and a second shirt and went outside for another nine miles. Still it was hard, but I got it done.

Addidas Supernova Pair 3 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Ran 3, spin 17, run 2. Felt good.

Saucony Jazz 13 Miles: 5.002011 Spin Miles Miles: 17.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.101.000.0013.10

Nice progressive run on TM. Ran first 7.1 miles ratcheting it up from 9min/mi up to 8min mi making adjustments every mile. The last 6 miles I ticked it up every 1/4 mile by .1 on the mph until I was at 8.3mph or 6:57, then I began dialing it back so I could finish before I died.

Saucony Jazz 13 Miles: 13.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.500.000.004.50

Run spin run. Ran 1 easy and 1.5 at 7:30 MP. Then spin class. Then ran 1 easy and 1 at 7:30 MP.

Saucony Jazz 13 Miles: 4.502011 Spin Miles Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

Had a good long run today. Ran uphill in the first few miles up Crestwood Ave to Hwy 89, then down, then a slight uphill grade and flat to complete a large loop around Kaysville, Fruit Heights, Farmington and then back to Kaysville. Before I started in ernest, I ran my dog for two miles. She actually did pretty well. I'll try that again. Averaged 8:35, ran a couple in the middle at 8:03 and 8:08 and finished with a 7:57 and a 7:26. My goal was to feel fresh at the end. I felt pretty good at the end, but I wouldn't exactly call it fresh.

Saucony Jazz 13 Miles: 18.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.000.500.0013.00

7.5 miles at average 8min/mi pace on TM this morning. Ran one mile at 8:00, one at 7:30, one at 7:03 and 1/2 at 6:03.

Ran 5.5 easy on the TM at lunchtime.

Saucony Jazz 13 Miles: 7.50Addidas Supernova Pair 3 Miles: 5.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.004.000.0012.00

2nd officially prescribed day of speedwork! 1 mile warmup at 8:40, then 2X2 at tempo interval pace (6:53 and 6:40 each time) with .5 recovery inbetween. .5 recovery after and then 7:30 mile to finish it off. This was fast for me but I always had three steps to breath when inhaling and one out.

Five more easy miles on the TM at lunch.

Addidas Supernova Pair 3 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Run spin run and then run again at lunch. Nothing exciting. Just tired.

Saucony Jazz 13 Miles: 4.50Addidas Supernova Pair 3 Miles: 3.502011 Spin Miles Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles on the TM. Low energy today! But felt better after 3 or so miles.

Saucony Jazz 13 Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Run spin run. Ate more last night and got some good sleep.

Saucony Jazz 13 Miles: 5.002011 Spin Miles Miles: 17.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.003.200.000.0026.20

I was going to back off this week and decrease my mileage to 50 since I've done 60 miles per week the last three weeks and that's about 10 more miles per week than I've ever done. But on Saturday morning I already had 45 miles so I decided to do 15 more to make it 60 again. I ran 7 miles with my running friend Troy and another runner by the name of Dusty who lost 117 pounds 9 years ago by running and dieting and has kept it off since and plans to run 5 of Utah's marathons this year. What an inspiration. After I left them, I embarked on my last 8 miles, but I felt so good that thoughts started creeping into my mind to run 26.2 (my wife was busy this morning, so there was no pressure to hurry home), just for the heck of it. I began mentally outlining the course in my head, sweeping south into Farmington, running north all the way through Kaysville and into Layton and then circling back into Kaysville. I continued to feel good and switched from breathing 2 or 3 in and 3 steps out. I was comfortable the entire way. There were a few mild grade hills, but I pounded through them. At 1/2 way I was at an average 8:30 pace. At mile 22 I was at an 8:27 pace. I ran miles 23 and 24 at 7:57 and 7:29, then caught my breath during mile 25 and ran mile 26 at 7:24 ending with an average pace of 8:19. This was a fantastic experience for me. I felt comfortable the entire way, rolling hills and all and finished with a time that was better than three of my eight competitive marathons! I'm really surprised that I was able to accomplish this on a training run where my first seven miles were run with friends at a "conversational" pace. I feel very blessed to feel as healthy as I do.

Addidas Supernova Pair 3 Miles: 26.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

Solid 10 mile TM run. First four easy. Then 7:53, 7:41, 7:30 and 6:58 to finish. Trying to teach myself mentally that sevens are no longer fast, but easy. Six's are fast.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
207.1052.8015.000.00274.90
Saucony Jazz 13 Miles: 124.20Addidas Supernova Pair 3 Miles: 119.202011 Spin Miles Miles: 117.002011 Trail Miles Miles: 10.00
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