| Location: Riverton,UT, Member Since: May 06, 2006 Gender: Male Goal Type: Local Elite Running Accomplishments: 
PR Marathon 2:51:33 (St. George 2009)
3:01:00 (St. George 2008)
3:09:52 (St. George 2007) 3:24:48 (St. George 2006)
Short-Term Running Goals:
Improve training. Get serious, lose weight. Improve speed. 
Long-Term Running Goals:
Lifetime fitness, including running. 
Personal: Married with 4 kids. I live in Riverton and work as an attorney downtown in Salt Lake City. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 270.65 | 44.70 | 8.60 | 4.25 | 328.20 |
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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 |
| 9 easy, day after medical procedure. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
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18 miles on the treadmill. 15 at 8:00 minute pace, 2 at 7:30 down to last at 7:00.
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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 |
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10 easy. I'm trying to just be more consistent in getting in the aerobic base.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 on treadmill at 8:00 pace. I'm being more consistent at getting in miles, whereas I used to only run 3 - 4 times a week. I've blogged sporadically on here over the past couple of years, enough to be surprised when noting that I've never really put in more than 3 or 4 runs a week, and never any decent mileage. I've decided to try to up my miles and consistency, noting many bloggers who have made major improvements. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy, and 18 lazy holes of golf. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
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4 mile warm up at 8:30 pace. Now, by way of background, the only 5k races I've ever run are the local neighborhood (ward) 5ks, and I've never done particularly well, always wimping out and coasting through, content to take 3rd -- same two people always take 1st and 2nd, neither particularly fast. We have a slow ward, and typically 20 minutes would win, so today I decided to run 5k in less than 20 minutes, just to see if I could. (Other than the past ward 5ks, which I did around 21:xx I've never bothered to time a 5k and figure I need to at some point to see where I am.) Again, I've not been very good at the mental fortitude it takes to "race" but I figured I could at least run 5k in less than 20 minutes. Well, I'm relieved that I was able to run 5k in 19:51 (6:23 pace), and I know it was not an all out effort, so there is some hope for better improvement. Because I've been running more miles than I ever have, I've not really done any speed work. Today was encouraging.
Finished with easy 1 mile cool down at 9:00 pace.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 easy. Too busy doing other stuff. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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a.m. -- 5 easy then 2 at 7:15.
p.m. -- 7 easy this evening, watching some Olympics. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 1.50 | 0.50 | 0.00 | 20.00 |
| 14 easy, first 7 at 8:30, next 7 at 8:00, then 1.5 at 7:15 last .5 at sub 6:00. So far I'm handling the increased mileage alright.
pm 4 easy | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, as I am trying to follow the advice of many of the bloggers of getting accustomed to running at least this much daily. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 2.00 | 16.00 |
| 7 miles easy, 8:00 pace but 3% decline. Then 1 mile, level at 6:18, .5 recovery at 8:00, 1 mile at 6:15, and .5 recovery at 9:00. Then, I left the comfy treadmill to actually go outside into the parking lot and did some some strides before heading home.
pm -- 6 easy | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, as I continue to strive for at least ten. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy, 8:00 pace but at 3% decline. I'm still feeling ok with the increased mileage. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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7 easy followed by 3 miles beginning at 7:30 pace down to 6:50.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 1.00 | 0.00 | 12.00 |
| 9 easy 8:30 pace, but good uphill grade peaking at 6%. 2 faster (7:30), with last 1 at sub 7:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 easy.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 7 easy with 3 at (7:00). Not too exciting, I know. | | Comments(20) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy, taper. | | Add Comment |
| | Race: |
2008 Park City Marathon (26.2 Miles) 03:24:39, Place overall: 23 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| 3:24:39. I went to check my splits for posting but my Garmin's battery is dead. I will have to post splits another time. Looking back, I am a bit disappointed in my mental discipline (nothing new here). It was tough to really push through the end when I lacked any real goal. Realistically I should have probably toughed it out to come in sub 3:20, but essentially I quit. However, on the positive side, I did not taper and have been logging more miles that ever before, so I am pleased with the progress. It was good to meet Cal and talk with Andy. | | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy, recovering from Park City Marathon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 easy, 8:00 to 8:30 pace, and I actually ran it all on a variable incline. I really paid at Park City for basically only working on my downhill running. Had to leave early to take my son to breakfast before his first day at high school.
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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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8 easy,still relatively lazy pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 4.00 | 0.00 | 15.00 |
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Did a "Big" workout for me, at least. I've just been upping miles, but decided I should actually try something that is not just easy. So first 7 easy pace 8:30, but all uphill (which I've neglected to do enough of and really felt in Park City) random incline program to 1.5 or 2.0 grade. Then 2 at 7:00 followed by 2 at 6:40, 2 at 6:35, then finished with 2 at 7:30. These miles were easier than the paces suggest, because I did them at a -3.0 decline to continue being familiar for the canyons. Overall, good midweek 15.
| | Comments(6) |
| | 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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8 easy, short on time so didn't get to 10.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 2.25 | 17.00 |
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7 easy at 8:30 pace, then .75 at 6:18 pace (CV), followed by .25 at 8:30, then .75 at 6:18 pace, followed by .25 at 8:30, then .75 at 6:18 pace, followed by .25 at 8:30. Wanted to finish strong, and this was pretty close to finishing strong for me. p.m. - 7 easy.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, not enough time with family obligations to get in more. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 easy watching Lord of the Rings Return of the King. Then my in-laws, whom I love, came so I didn't get to finish.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 270.65 | 44.70 | 8.60 | 4.25 | 328.20 |
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