| 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 | | 38.05 | 29.60 | 0.00 | 4.00 | 38.65 | 110.30 |
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| Asics Blue And Silver Miles: 79.45 | Air Pegasus 25 Miles: 24.35 | Asics Equation 2 Miles: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| This was combination of tempo run and hill run. The pace was 6:30 approximately, and I put it at random hills, level 4. Good little workout. |
| Asics Blue And Silver Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Tempo run. 6.25 miles in 39:42. Went through 5 miles at 31:53 and 10K at 39:22. Treadmill. |
| Asics Blue And Silver Miles: 6.25 |
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| | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran a mile. Didn't feel very well. Been working too much. |
| Asics Blue And Silver Miles: 1.00 |
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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 | 5.00 | 6.25 |
| 1 mile warmup. 5 miles of random hills (treadmill) at 7:00 pace, Level 7. It's amazing how much easier it is to run Level 7 than 9. Got my first official journal article submitted today. It probably won't get accepted the first time around, but it's an important first step to getting it published. I'm signed up for a little 5K in Lehi, UT on Saturday. |
| Asics Blue And Silver Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile easy. Nice night. |
| Asics Blue And Silver Miles: 1.00 |
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| | Race: |
Renaissance Academy Race for Literacy (3.1 Miles) 00:19:15, Place overall: 1, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.10 | 3.10 | 0.00 | 0.00 | 0.00 | 4.20 |
| This morning I ran the Renaissance Academy Race for Literacy 5K in Lehi, UT. It was a nice morning for a race, and the course was pretty flat. I wasn't sure how the competition would be, so I figured I'd play it by ear. I noticed Allie (from the blog) at the start, so I figured she'd be someone good to run with since she is a marathon winner. Sure enough, we ran together through the first 2+ miles (after passing some elementary kids who sprinted out at the front). Another guy ran with us till the 2-mile mark but then had to stop for some refreshment at the aid station. I felt pretty comfortable in the first two miles, but I wasn't sure if Allie was just toying with me, so I started pushing the pace at 2 miles to see what would happen. I guess Allie's marathon last week was still in her legs, because she let me win. I got a gift certificate for a pair of Pearl Izumi shoes. Perfect because I have been wanting to get some racing shoes. This week I didn't reach 20 miles, so maybe I'll throw in some more miles tonight if I'm feeling ambitious. |
| Asics Blue And Silver Miles: 4.20 |
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| | Comments(10) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 5.25 | 6.25 |
| Tempo workout on the treadmill. For some reason the treadmill wouldn't go past 9.7 mph. Kinda strange. Anyway, went through 6 miles in 38:53 and 6.25 in 41:44. Sad to see the Jazz lose, especially to that team from Southern California that shall remain nameless. |
| Asics Blue And Silver Miles: 6.25 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles in 30 minutes on the treadmill. Much of it was on the hill workout, level 4. |
| Asics Blue And Silver Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another one of my hill/tempo runs on the treadmill. After a warmup mile, I ran 4.5 miles at 6:30 pace with random hills at Level 2. It got my heart rate up but not high enough that I stopped. Then did a short cooldown. I posted some thoughts on Why Do I Run? on my other blog. I'd be interested to know what you all think. |
| Asics Blue And Silver Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another tempo run. 5 miles in 32:40 on the treadmill. I feel like my form is getting better when I'm running tempos, which is important for doing better in races. |
| Asics Blue And Silver Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 0.00 | 4.50 | 6.00 |
| I did my hill workout on the treadmill. 1 mile warmup. 4.1 miles at Level 9 random hills, 7:00 pace. Couldn't push through to 4.5 miles, which was my goal. So I slowed down and reduced the hills. But it was still a good workout. I made it to 27 miles for the week. That's quite a bit more than I've been getting. It was nice to run a few more miles, and most were at high intensity. I have to say I've enjoyed running fewer miles lately. But eventually I'll up the mileage. Just probably won't be till I graduate. Congrats to those who raced today! |
| Asics Blue And Silver Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 6.25 |
| Ran through Ladera Ranch for 6 miles, then a short cooldown. Pushed the pace and got my average pace down to 6:48. I was hoping to go faster, but that's OK. It was sort of a mix between a tempo and a hill workout. I enjoyed the sights, sounds, and smells of nature. |
| Asics Blue And Silver Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One mile in 8:10. Exhausted after a fun day at SeaWorld. |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 | 6.40 |
| I started out on a great trail here in Ladera Ranch. Nicely groomed and great views. About 1.5 miles into it, I came across a large rattlesnake right in the middle of the trail that I almost stepped on. It scared the heebeegeebees out of me, and as soon as I saw it I turned around and ran as fast as I could the other way. It shook its rattle at me. Then I went to the comfort of the roads and actually had a nice workout with some hill repeats. 6.4 miles. Average pace was 7:07. |
| Asics Blue And Silver Miles: 6.40 |
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| | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile late at night |
| Asics Blue And Silver Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| I had a great workout today. It was my last while in California, so I wanted to get in a speed workout. The local school is about 3/4 mile around, so I ran on the roads around it and did 1/4 mile repeats. This is the first time in like a year that I've done these. Not sure why it's been so long, but I want to do them again soon. Anyway, I did 1/4 rest intervals, which were in about 2:00 each, so not bad. Here are my splits: 81.1 76.7 81.8 73.3 83.7 80.2 69.8 79.9 There's not really any flat roads around here, so some sections were up or downhill a bit. But I was really happy to get below 70 on one, even though it was slightly downhill and at low elevation. I had worried that I was no longer capable of running that fast. Now I need to get to where it feels more natural to run fast. This week I ran just over 20 miles. Three solid workouts and that's about it. |
| Asics Blue And Silver Miles: 6.00 |
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| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 5.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 0.5 mile warmup, then tempo for 5.75 miles, then 0.25 cooldown. First 10K was in 38:58. Total was 41:06. I felt really good. About mile 4, I experienced a second wind and was running smooth and comfortable, even though I was running 6:00 pace (on the treadmill). Either the treadmill needs to be calibrated or I'm getting faster. Not sure which. |
| Asics Blue And Silver Miles: 6.50 |
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| | Comments(1) |
| | 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 |
| 5.5 miles on the treadmill. Level 4 hills. 39:16. Felt great. It was a medium effort. |
| Air Pegasus 25 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Even though I started around 10:45 pm, I decided to run outside. It was a great night for a run. I went east of my home up through the neighborhoods. I pushed the pace, but the result wasn't as fast as it felt. Oh well. 6:59 pace average. |
| Air Pegasus 25 Miles: 5.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 | 6.00 |
| Weekly hill workout on the treadmill. Level 9, 7:00 pace for the first 3.25 miles. Next 1.75 miles at Level 1, 7:00 pace. Still couldn't make it through the whole workout on Level 9. I will get it eventually. |
| Air Pegasus 25 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 2.00 | 0.00 | 7.25 |
| Did 8 x 1/4 mile again. Some of them on the bike path by TRAX in Sandy and some of them on the Jordan High track. My speed was not there at all today. The fastest was in 76. The slowest was in 94. But most were between 80 and 86. I'm glad I did it, but I think doing five hard workouts this week caught up with me. Or else my Pegasus shoes are just slower. But it's been a good week. I think this harder intensity mileage will pay off when I do the 10K on July 4. And I got up to 30 miles for the week for the first time since March, so that is good. |
| Air Pegasus 25 Miles: 7.25 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.75 | 5.75 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles total. 0.5 mile warmup. Then continued and completed the first 10K in 38:33. The first five miles were in 31:17. And the total was 41:33. I think those are all personal bests in tempo runs on the treadmill. I just need to get to where I run those times outside and with hills. But at least I feel like I'm improving a little. |
| Asics Equation 2 Miles: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 38.05 | 29.60 | 0.00 | 4.00 | 38.65 | 110.30 |
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| Asics Blue And Silver Miles: 79.45 | Air Pegasus 25 Miles: 24.35 | Asics Equation 2 Miles: 6.50 |
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