| 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 | 48.25 | 8.00 | 4.00 | 0.00 | 60.25 |
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Black Croc 1.0 Miles: 39.20 | Black Croc 2.0 Miles: 21.05 |
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| 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 @ 7:00+ pace - 28:02.28. My legs are still a bit tired from Saturdays run. The SSW wind was a bit cold but nothing severe.
10:53 pm - 4.35 miles @ 7:23 pace - 32:07.40 - It was snowing a bit but was actually quite nice. |
Black Croc 1.0 Miles: 8.35 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 4.00 | 0.00 | 0.00 | 8.35 |
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Noon - 4.0 miles @ 6:39 pace - 26:37.83 - I felt less tired today and I had a rabbit to try and catch.
11:10pm - 4.35 miles @ 7:18 pace - 31:49.04 |
Black Croc 1.0 Miles: 8.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.25 | 4.00 | 0.00 | 0.00 | 11.25 |
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Noon - 4.0 miles @ 6:41 pace - 26:46.32 - Warm (Tech-T, sleeves and shorts). This was another unintentional marathon paced run. I am definately having an improved week over last week
10:43pm - 7.25 miles @ 7:28 pace - 54:14.08 - A nice calm, cool night. |
Black Croc 1.0 Miles: 11.25 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
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Noon - 4.0 miles @ 6:59 pace - 27:57.32 - Had a brisk SSW wind ushering in a new storm.
4:15pm - 7.25 miles @ 7:05 pace - 51:28.27 - I wet from head to toe by the end of this one. It rained nearly the entire time but actually felt pretty ok. |
Black Croc 1.0 Miles: 11.25 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 5:30 pm - 4.35 miles @ 6:58 pace - 30:20.57 - Time to break in a new pair of Crocs. My long second toes (especially on my left foot) are not going to like this. This run was faster than I thought it was going to be. |
Black Croc 2.0 Miles: 4.35 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.70 | 0.00 | 4.00 | 0.00 | 16.70 |
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7:30 am - 16.70 miles - A much more fantastic run with Sasha than two weeks ago (I have been more consistent with my training the last two weeks). Dispite having a rather upset 2nd toe - and it being 18 deg to start - this run went rather well. We started off the run with a 4+ mile jog up Provo Canyon and then started our tempo run (Sasha does 6 continuous - I do 4 total 1.5 - 0.25 rest - 1.0 - 0.25 rest - 1.5). The first 1.5 went 83.62, 85.00, 83.22, 84.80, 85.45, 84.40 for a total of 8:26.29 and an average mile pace of 5:37. The 1.0 (uphill and into a strong wind) went 97.14, 94.32, 97.98 and 98.15 for total of 6:27.35. The second 1.5 went 84.24, 87.70, 87.83, 87.37, 87.38, and 87.67 for a total of 8:42.11 and an average mile pace of 5:48. We jogged back to Sasha's house and did 6 more miles with the kids (one of which was at 6:52 pace with Benjamin). As per usual this was done with zero fuel or hydration. As a side note I do believe I will be losing a toe nail. |
Black Croc 2.0 Miles: 16.70 |
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 48.25 | 8.00 | 4.00 | 0.00 | 60.25 |
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Black Croc 1.0 Miles: 39.20 | Black Croc 2.0 Miles: 21.05 |
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