I wear girl running shoes cause I have small feet

March 2016

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Location:

Rock Springs,Wy,

Member Since:

Aug 26, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Quantcast

 I ran for Utah State University for a few years from 1999-2002. I got a little burned out and took a break from running. Now 10 years later, I feel that there is still faster running left to accomplish. I started running again in mid-summer of 2012. I had a short spurt in 2009, but work got in the way.

 PRs: Non-Aided

5K 15:53

8K 26:51

 Marathon 2:45:24 Boston 2015

Aided PRs: 

5K 15:50

10K 31:47

15K 52:25 (Blacksmith Fork Freedom Run 1999)

Half Marathon 1:16:28 SLC Haunted Half 2015

Marathon 2:38:12

I have ran 7 marathons and averaged = 2:51:58

Short-Term Running Goals:

Run a sub 17:00 5K again

2:45 Marathon

3000 miles in 2013

2013 Race Schedule:

St. Patrick's Day 5K 3/16 1st Place 17:22

Famous Idaho Potato Marathon 5/18 3rd Place 2:52:20

St. George Marathon 10/5 2:45:45

2014 Race Schedule:

Gold Rush Half Marathon 3/15 1st Place  1:21:11

Poultney Chili Cook-Off 5K 9/27  1st Place 16:59

Turkey Trot 11/27

2015 Race Schedule: 

Boston Marathon 4/20/15 2:45:24

Run the Runway 3rd place

Huntsville Marathon 9/26/15 5th place. Took a chance and went out too fast. 2:53:19

Haunted Half SLC 10/24/15 3rd place 1:16:28

2016 Race Schedule:

Phoenix Marathon 2/27/16 2:51

Revel Mt. Charlston Marathon 5/7/16

St. George Marathon 10/1/16

Long-Term Running Goals:

Sub 2:35 Marathon 

Personal:

I am married and have a 5 year old little boy and a 2 year old little girl. I graduated from USU in aviation and worked as a pilot for many years. After subsequential furloughs and lay-offs due to the economy, I decided to go back to school. I then graduated from the nursing program at Boise State University. I now fly the University of Utah AirMed (Lifeflight) airplane base in Rock Springs WY.

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
269.8027.5034.001.20332.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 simulated miles on the elliptical. I went for 90 min.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Very easy 10 miles. It may have been a little to long. Legs still quite fatiuged and a little sore. ave. pace 8:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Still tired

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Legs starting to not feel so heay and sore. RH calf still a little sore. 

Last 2 miles at MP 6:12, 6:06. That was hard...

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

5 miles up the wild horse loop until it got to muddy, then 5 mile down hill tempo in 29:15. I am starting to do more downhill running to prepare for some up comming down hill races.

4 miles cooldown. I still feel the marathon in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy recovery run 7:48 ave pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy run ave pace 7:08. Nice temps out today.

drills

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.508.500.000.0021.00

8.5 miles up to three patches then I turned around when it started to get real muddy

8.5 miles back down for an ave pace of 5:58. I hope that these downhill miles will help me in upcoming downhill marathons

Drove back home then did 4 more. I could feel those downhill miles in my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Ran out past north rock springs and back. ave pace 7:15. Quads tired and a little sore today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0010.000.0013.00

Tempo Tuesday 

2 mile warm up

4 x 2.5 mile intervals ave pace 5:50

1 mile cooldown. 

This was a quite hard workout. I think that I am still feeling the marathon and other hard and long workout in the last few weeks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am. 10 easy miles around the Junior High. I was cold out and started to hail.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ave pace 7:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

20 x 400m with 200m jog. @ 5k pace at altitude of 6400 ft. I wanted to get a little bit of turnover. ave pace for the 400s came out to be 5:30/mile. I was hopeing for a little faster but this alt zaps the speed out of  you up here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

5:30 am long run on the TM. I put a board under the back end to simulate downhill. It did the trick and worked the quads. ave pace was 6:39. I could have gone faster but I didn't want to be to sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Easy progressive run around the Junior High. Started at 7:50 pace and ended up with an ave pace of 6:57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.2011.001.001.2019.40

Tempo Tuesday. I did a 10 mile aerobic builder. Warmed up with 2.2 miles and then started the tempo run. 10 miles in 59:44. Ave pace 5:59. This was hard from 3 miles on. Stoped and tied my shoes twice, which was a short needed break. New shoes.

PM: Treadmill run. I was planning on an easy 5 or 6 and I felt supringly good. So,, I did a 10k progressive run in 39:29. Started at 5mph and finished at 11. All at 3% incline.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Recovery run on the snow, slush, and ice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM. 4 miles in the morning. Going out of tof town to Cheyenne for spring break I was tired an didn't want to get up to eary. Besides I had a late flight an didn't get home until 12:30.

PM: 6 in Cheyenne.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.203.003.000.0026.20

Long Run Saturday.

We went to my brother-in-laws house in Cheyenne. The plan was 24-25 easy miles. It was a cold windy and blowing snow/ice crytals. I got going running 7:20 to 7:30 /mile and feeling pretty good. Turned around at 12.5 miles. At 13 I needed to find a pit stop. I was out in the country and there wasn't much traffic and the houses were spread out a bit. I soon became desperate so I jumped in the ditch inbetween some cars and did my thing. Luckly I carry a little TP in a zip lock bag for these special times. At 14 miles  I decited to do a 10 mile progression. ( 7:12, 6:57, 6:48, 6:35, 6:29, 6:20, 6:11, 6:04, 6:00, 6:52. The last 4 were slightly uphill and really tough I had to stop at a stop light which was very welcomed. Cooled down 1 mile then decited to add 1.2 to make 26.2 miles in 3:06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

Moderate Moday.

15 mile progression. Started out really easy. Every mile was faster than the previous even up Foothill Hill which is .75 miles long.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 miles on the dreadmill because of the heavy wet snow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 easy. The plan was for a hard tempo but I flew all night and morning. That is all I had time for.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0010.000.0014.00

Tempo Thursday

3 miles warmup

10 miles in 59:50

1 mile cooldown

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
269.8027.5034.001.20332.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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