| Location: Lehi,UT,USA Member Since: Jan 01, 2009 Gender: Male Goal Type: Other Running Accomplishments: Personal bests since 2009:
- 5K - 18:31 (Freedom Run, 2021)
- 10K - 38:52 (Dana Point, 2009)
- Half marathon - 1:25:54 (SLC, 2012)
- Marathon - 3:02:40 (St. George, 2009)
Short-Term Running Goals:
- Break 3:00 in a marathon
- Run at least 5 days a week
Long-Term Running Goals:
- Lifetime fitness
- Run the Boston Marathon
- Do an Ironman triathlon (someday)
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 96.20 | 0.00 | 0.00 | 0.00 | 0.00 | 96.20 |
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| Asics Equation 2 Miles: 21.74 | Treadmill Miles: 69.81 | Asics Blue And Silver Miles: 17.21 | Air Pegasus 25 Miles: 12.87 | New Balance 690 Miles: 23.77 | New Balance 310 Miles: 20.61 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Calves a little sore and didn't run as strongly as I usually do on Monday, but it was good to get back at it. |
| Asics Equation 2 Miles: 4.25 | Treadmill Miles: 4.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.2 miles in 30 minutes. I have 5 pair of shoes that I rotate. I think my least favorite are these clunky Blue and Silver Asics ones. I like the more minimalist ones better. But I'm not sure how my legs and feet would handle wearing them every day, so it might be good to have clunky ones sometimes. |
| Asics Blue And Silver Miles: 4.30 | Treadmill Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Pretty good tempo run but didn't make it through the full thing. I think I could have done it, but I wasn't willing to push myself that hard. |
| Air Pegasus 25 Miles: 4.30 | Treadmill Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran 5.5 miles in 38 minutes. At the 30:00 mark, I had run 4.33 miles. So it was a bit under 7:00 average. |
| Treadmill Miles: 5.55 | New Balance 690 Miles: 5.55 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.55 | 0.00 | 0.00 | 0.00 | 0.00 | 4.55 |
| 32 minutes of short intervals, late at night. I upped the intensity compared to the last few weeks, so it is a new challenge. Now I have 3 short segments at 5 minute pace. I think this is my 7th week in a row with 20+ miles. I'm trying to get my weekly average for the year up to 20. I am almost there. |
| Treadmill Miles: 4.63 | New Balance 310 Miles: 4.63 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Tempo run. 4.36 miles in 30 minutes. I'm getting burnt out from running hard. So I might take it easier tomorrow. |
| Asics Equation 2 Miles: 4.36 | Treadmill Miles: 4.36 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| As promised, I took it easier today than normal. 4 miles in 30:00. |
| Asics Blue And Silver Miles: 4.05 | Treadmill Miles: 4.05 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| I ran on the roads near the cabin where we're staying in Altamont, UT. It was chilly and windy but excellent for a run. Overall, I averaged 7:07 pace, which I am happy with considering the altitude (about 6000 feet). And on one segment I had the wind at my back and a downhill slope, so I hammered it. I ran that mile in 5:49. I think that's faster than I've run a mile in years and years. So I'm pleased! |
| New Balance 690 Miles: 5.80 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I went off roading today. It was a lot of fun. I ran to the top of a little mountain, ran along the edge of it, ran through some cow pastures. I didn't worry about the pace. Just enjoyed being out in that beautiful setting. 5 miles. |
| New Balance 690 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran a little on a dirt road and played "capture the flag." |
| New Balance 690 Miles: 1.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
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| Air Pegasus 25 Miles: 4.32 | Treadmill Miles: 4.32 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 miles in 30 minutes. A bit sluggish lately. I'm running the SLC Half on Saturday. I'm going to set a PR, I hope. |
| Asics Equation 2 Miles: 4.30 | Treadmill Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Same as the last two days. 4.25 miles in 30 minutes. Felt better this time though. Now will ease up until my race in two days. |
| Asics Blue And Silver Miles: 4.30 | Treadmill Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 1.25 |
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| Treadmill Miles: 1.30 | New Balance 690 Miles: 1.30 |
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| | Race: |
Salt Lake City Half Marathon (13.1 Miles) 01:25:54, Place overall: 25, Place in age division: 7 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| I ran the SLC Half this year. It was a perfect morning for a race. Couldn't have been a more beautiful morning. It was fun to see Allie in the first few miles. Looks like she got 2nd place. Great job! My goal was to set a PR. And I did that! I ran 1:25:54. Best of all, I felt strong the entire race. My form was consistently good. And my closing speed was better than it has been in a long time. I think I'm finally getting my legs under me. And I know I can run faster. Well, a 61-year-old guy from Wyoming finished a couple minutes behind me, so maybe I can stay in the 1:20's for another 25 years. We'll see. I think I figured out a strategy that works for me. Don't wear a watch. Run at a fairly comfortable pace the first few miles. And then just focus on passing people, which gives me momentum to continue pushing the pace. I am anxious now to run some more races this year. Hopefully I can find more time to train, but the nice thing is that I've run fairly well despite lower mileage in training because I nearly always get my heart rate up when I do train. |
| New Balance 310 Miles: 13.10 |
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| | Comments(8) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.25 miles in 30 minutes. Actually felt decent. Sore left calf. Probably from wearing minimalist shoes in race. But it should be fine. |
| Air Pegasus 25 Miles: 4.25 | Treadmill Miles: 4.26 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
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| Asics Equation 2 Miles: 4.40 | Treadmill Miles: 3.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Treadmill Miles: 4.62 | New Balance 690 Miles: 4.62 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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| Asics Blue And Silver Miles: 4.56 | Treadmill Miles: 4.56 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.85 | 0.00 | 0.00 | 0.00 | 0.00 | 2.85 |
| Fast interval workout. That was hard because I didn't eat breakfast beforehand. |
| Treadmill Miles: 2.88 | New Balance 310 Miles: 2.88 |
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| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| I completed the tempo workout on my treadmill for the first time at the current settings. 4.43 miles in 30 minutes. Two more times and then I bump up the settings again. |
| Asics Equation 2 Miles: 4.43 | Treadmill Miles: 4.43 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 96.20 | 0.00 | 0.00 | 0.00 | 0.00 | 96.20 |
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| Asics Equation 2 Miles: 21.74 | Treadmill Miles: 69.81 | Asics Blue And Silver Miles: 17.21 | Air Pegasus 25 Miles: 12.87 | New Balance 690 Miles: 23.77 | New Balance 310 Miles: 20.61 |
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