| Location: Riverton,UT, Member Since: Aug 19, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K PR 17:03 (2002)
10K PR (aided) Provo River 10k Uneventful10/05/2013 - 35:23
2013 Provo River Half (Time Trial) - 1:17:55 (PR)
2010 Citrus Heritage 10k - 37:42
2013 Fit For Life Half Marathon (Boise, ID) - 1:20:40 (unaided PR)
2013 SOJO Marathon - 2:54:39 (PR)
2011 Fleet Feet Turkey Trot 5k - 17:56 (recent PR) Short-Term Running Goals: Get comfortable at 5:50 mile pace.
2013 Race Schedule
Riverton Half Marathon - March 23th
Ogden Marathon - May 18th
Riverton 10k - July 4th
Fit For Life Half Marathon - Boise, ID - July 13th
SOJO Marathon - South Jordan - October 19th Long-Term Running Goals: Have a marathon time in the 2:30's Personal: Perhaps the skinniest healthy runner you will meet. I am 6'-1" and 123lbs. It doesn't matter if I run or not it is just how I am built.
I am 38, married (Aubrey) and have two boys Steffin (9) & Alex (6) |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 118.81 | 3.25 | 4.47 | 0.00 | 126.53 |
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| Black Croc 1.0 Miles: 126.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 7 miles in the morning and 7 miles at night. |
| Black Croc 1.0 Miles: 14.00 |
| | Add Comment |
| | 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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4 miles at lunch.
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| Black Croc 1.0 Miles: 4.00 |
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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 |
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10:40 pm - 7.0 miles @ 6:53 pace - 48:08
My first run in about a week and a half. I felt no soreness or tightness in my achilles. My calf is still a little tight but nothing some stretching can't solve. I did this run on my outdoor treadmill (neighborhood loop that measures about 1.2 miles) so I could shut it down with any sign of pain. Here is hoping for continued progress. |
| Black Croc 1.0 Miles: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
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11:30 pm - 4.35 miles @ 7:07 pace - 31:03
All is feeling well. |
| Black Croc 1.0 Miles: 4.35 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.35 | 2.00 | 1.00 | 0.00 | 4.35 |
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10:52 pm - 4.35 miles @ 6:39 pace - 29:03
Short and fast. Other than my left calf being a bit sore, everything felt really nice. |
| Black Croc 1.0 Miles: 4.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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2:26 pm - 7.25 miles @ 7:04 pace - 51:11
My left calf felt better. Sunday's rest should be nice. It is as though my achilles injury never occured (kind of scary but nice). |
| Black Croc 1.0 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.82 | 0.00 | 0.50 | 0.00 | 7.32 |
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10:45 pm - 7.32 miles @ 7:15 pace - 53:04
A nice easy run with and 800 pick-up toward the end (86 & 86) just to change things up a little bit. My left calf is still a touch tight/sore but seems to be about done. |
| Black Croc 1.0 Miles: 7.32 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.24 | 0.00 | 0.00 | 0.00 | 7.24 |
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10:47 pm - 7.24 miles @ 7:17 pace - 52:43
Another nice night run. I came across two head of dear, one had to at least be a 4 point. I also applied some WD40 to my croc straps (they have been squeeking like no ones business). |
| Black Croc 1.0 Miles: 7.24 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.82 | 0.00 | 0.50 | 0.00 | 7.32 |
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10:48 pm - 7.32 miles @ 7:11 pace - 52:35
The temperature is just on the edge of wanting long sleeves but it is nice. I did two quarters at 89 and 90. The WD40 worked like a charm - no squeeky Crocs. |
| Black Croc 1.0 Miles: 7.32 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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10:42 pm - 7.25 miles @ 7:35 pace - 55:02
Tired and slow but all is well. |
| Black Croc 1.0 Miles: 7.25 |
| | Add Comment |
| | 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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Noon - 4.0 miles @ 7:06 pace - 28:34
A bit warm but nice run on the work jordan parkway out-and-back. |
| Black Croc 1.0 Miles: 4.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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11:04 pm - 12.1 miles @ 7:19 pace - 1:28:28
There must have been a high school dance tonight because there certainly was a lot of midnight traffic. |
| Black Croc 1.0 Miles: 12.10 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.25 | 1.00 | 0.00 | 7.25 |
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10:46 pm - 7.25 miles @ 6:56 pace - 50:20
Really perfect temps but still no moon for over a week now. I ended up having 1.25 miles at about marathon pace and then picked it up for the last mile at about 5:50. My calf muscles are still a little sore/tight but everything is feeling pretty smooth. I did spook a deer about 10 feet away from me (it made short work of bounding over the 6ft fence). |
| Black Croc 1.0 Miles: 7.25 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
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10:48 pm - 7.25 miles @ 7:14 pace - 52:30
Another fantastic night run. |
| Black Croc 1.0 Miles: 7.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.73 | 0.00 | 1.47 | 0.00 | 10.20 |
| 10:48 pm - 10.2 miles @ 7:10 pace - 1:13:07
After over a month I did my test loop again to see where I am. I started off with my 4.35 mile loop easy for a warm up and then got crackin'.
My 400's were 83.88 (-21ft & 3 left turns), 88:52 (+27ft 1 left and 1 right turn), 88:96 (-9 ft +12ft right, left, left), 89.00 (+13ft left), 83:00 (-24ft right, left), 76:94 (356 meters +1ft left, right) - Finish time of 8:30.18 - 5:48.4 pace - (13) 90 deg turns. I beat my last time by 20 second and my first time by 14 seconds. Progress, progress.
I finished off with my 4.35 mile loop cool down. Now it is time for bed. As a side note I have really missed the moon for the last couple weeks. |
| Black Croc 1.0 Miles: 10.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
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10:42 pm - 7.3 miles @ 7:37 pace - 55:43 - AHR 140bpm
A tired and slow recovery run. |
| Black Croc 1.0 Miles: 7.30 |
| | Comments(14) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 0.00 | 0.00 | 0.00 | 8.35 |
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Noon - 4.0 miles @ 7:09 pace - 28:42 - 159bpm
5:50 pm - 4.35 miles @ 6:59 pace - 30:24
This run actually felt better than my run at noon (I think slightly cooler temps had something to do with it). |
| Black Croc 1.0 Miles: 8.35 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 118.81 | 3.25 | 4.47 | 0.00 | 126.53 |
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| Black Croc 1.0 Miles: 126.53 |
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