| 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 | | 58.50 | 19.80 | 0.00 | 3.00 | 35.70 | 117.00 |
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| Asics Equation 2 Miles: 42.55 | Air Pegasus 25 Miles: 55.90 | Asics Blue And Silver Miles: 18.05 |
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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 |
| The night got busy, and I felt like a break, so I just my little mile loop. |
| Asics Equation 2 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 3.30 | 6.55 |
| I did hill repeats, sort of. To the west of my home, there is a loop that is about 1.25 miles around (I think), so I went around it a few times, alternating 3:00 hard with 1:00 easy. I did 8 of those. Some of the repeats were uphill, some were downhill, some were mixed. The average on the repeats was about 6:20-6:30 pace. The overall average was 7:30 pace. It was a good workout, and I'm glad I got outside to do it. But I just can't seem to break through lately to where I want to be. I feel like I've hit a wall. But hopefully this speedwork will help as I continue doing it. I think I also have to break through mentally, and the speedwork should help with that, too. |
| Asics Equation 2 Miles: 6.55 |
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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 | 5.25 | 6.25 |
| Treadmill workout. Hills (not random), level 4, averaged about 6:40 pace, 6 miles total with 0.25 mile cooldown. Felt really good. |
| Air Pegasus 25 Miles: 6.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Didn't have much time to run, so I ran hard (outside). Mile 1 = 6:42 Mile 2 = 6:29 Mile 3 = 6:20 0.25 mile cooldown Got 23 miles for the week, mostly high intensity. |
| Asics Equation 2 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.50 | 6.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Same workout as last Monday (treadmill), but I guess I upped the speed more quickly this time. short warmup, then upped the pace slightly each minute until I was running 6:00 pace. Ran 10K in 38:27 (a treadmill PR). Then finished with a short cooldown. This time felt quite a bit harder than last week. Might be due to slight weight gain or might be due to just daily variation. I'm feeling like I can break 40:00 in the July 4 race this year (last year's time was 43:54). |
| Asics Blue And Silver Miles: 6.00 |
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| | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 miles on the treadmill in 39:45. It was pretty enjoyable. Level 2 hills. I'm going to see if I can hit 30 miles for the week. As much as I'm enjoying the faster, shorter workouts, part of me longs for the grueling marathon training sometimes. |
| Air Pegasus 25 Miles: 5.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 easy miles around the surrounding neighborhoods. I felt super slow and was slower than I have been running lately. 7:59 pace. I realized that it's pretty safe to run at 11:30 pm because few cars are out. |
| Asics Equation 2 Miles: 5.30 |
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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 |
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I was going to take a day off, as usual for Thursdays. My calves are so sore. I can't remember the last time they were this sore. Weird. Normally I watch the kids on Thursday evenings, but I had a church meeting, so we got a friend to watch the kids. But the meeting was unexpectedly short, so I took advantage of having the babysitter and went for a run. I needed it, even though my calves were sore, because I am stressed out with school. Anyway, I ran 5.5 miles in 38:15 on the treadmill. I now have more miles than last week already. |
| Air Pegasus 25 Miles: 5.50 |
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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 | 4.75 | 6.00 |
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1 mile warmup in 7:30. Random hill (level 9) workout at 7:00 pace for 4.75 miles. 0.25 mile cooldown. I wasn't feeling too great, but the workout went better than I expected. I was able to hang on for 3.73 miles and then had to lower the incline to finish. I think the time is coming soon that I will be able to finish this workout. I hope all the UV racers do well. This race seems to be really big and has some good matchups this year. |
| Air Pegasus 25 Miles: 6.00 |
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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 |
| We are staying at a hotel, and I ran late at night on their treadmills. On the first one, I apparently was too heavy or too fast for it, because it died and wouldn't start up again. Oh well. It was just a mile. |
| Asics Equation 2 Miles: 1.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 4.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 treadmill miles here at the hotel in Denver. I alternated between pushing the pace and resting at a slower pace. I finally was able to run on a treadmill that goes up to 12 mph (5 min/mile), so I did that for 1/4 mile. That was tough, but I'm glad to say I did that. It felt about as difficult as 6 min/mile was when I started back into running. But also, I think the slightly higher elevation slowed me down a bit. Total 6 miles in 41 minutes. |
| Asics Equation 2 Miles: 6.00 |
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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 on hotel treadmill. Super tired. |
| Asics Equation 2 Miles: 1.00 |
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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 after getting home late from trip. No more traveling for a long time now. |
| Air Pegasus 25 Miles: 1.00 |
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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 IT!! After about 6 months of trying to complete this hill workout on the treadmill, I finally did it. Almost every week, I've been working on this but have had to stop to rest during it. I ran a mile warmup. Then did 4.5 miles on Level 9 random hills at 7:00 pace. Then ran 0.5 mile cooldown. I don't know what made the difference this time. It could be a lot of things, but I'd like to think I'm getting faster and stronger. |
| Asics Blue And Silver Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the treadmill. I started out easy, but felt pretty good, so I decided to challenge myself and pushed a medium-hard effort. I ended up completing it in 39:51. That's about 6:40 pace, I guess. I hadn't realized that Wasatch Back was today. I hope all the runners do well. Someday I hope to run in it. Maybe when i'm a billionaire since it's so expensive. |
| Air Pegasus 25 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Tonight I was really lucky to meet a bunch of bloggers from this site. Kelli and her husband Scott threw a little party for Burt, who is in town for the Wasatch Back. It was fun to meet people, including the infamous Burt. Great guy. Thanks to Kelli and Scott for setting up the party and providing some great food. Late tonight I did my run. It was just hard to get it in early. I ran two loops around the Quarry Bend area, which is about 2.5 miles each, for a total of 5 miles. I threw in four surges. Two of them were 0.23 miles and averaged about 5:45 pace with a slightly downhill grade. The other two were 0.80 miles and had a lot of downhill, and I averaged 5:42 and 5:22 pace on those. Even though it was downhill, it was nice to get the legs churning. They felt great. Average pace was 7:07. I think I'm ready to start doing some races. I ran 25 miles this week, not as many as I hoped, but not too bad considering I only ran a mile each on Tuesday and Wednesday. As usual lately, most of my miles were at medium-hard intensity. |
| Air Pegasus 25 Miles: 5.00 |
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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 | 6.95 | 6.95 |
| 6.95 miles up on the Bonneville Shoreline Trail by the Huntsman. Couldn't be a more perfect day for a run. I loved it. I pushed the pace and averaged 8:07/mile. I'm feeling good about my running lately. I feel like I'm starting to get past a plateau. |
| Air Pegasus 25 Miles: 6.95 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 6.05 | 0.00 | 0.00 | 0.00 | 6.05 |
| Hybrid tempo/hill workout on the treadmill. Level 3 hills. 6.05 miles in about 40 minutes. So average was about 6:40. It was pretty hard. The worst part was that I was forced to watch reruns of NFL playoff games instead of World Cup soccer. Oh well. I have to figure out when/if to taper for my 10K race in two weeks. Any ideas? Also, I posted a new entry on my other blog about how to breathe while running. |
| Asics Blue And Silver Miles: 6.05 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 50 minutes on the treadmill while watching World Cup. Go USA!! |
| Asics Equation 2 Miles: 6.50 |
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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 | 5.00 | 6.50 |
| Treadmill hill workout. Random hills, level 7, 7:00 pace. I took it easier than normal today on the hill workout because I wasn't feeling great. But it was still a solid workout. Got the heart rate up pretty high. |
| Air Pegasus 25 Miles: 6.50 |
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| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 1.00 | 0.00 | 2.50 |
| Had a family reunion today. I should have snuck away to run a few miles during it but didn't. So I ran late at night and only had time for 2.5 miles. But I did throw in two downhill surges at 5:36 and 5:20 pace. The surges were a total of about 1 mile. Not too bad considering my legs felt like lead when I first started running. I thought I would get 30 miles for sure this week but only made it to 28.5. But I'm happy with that. |
| Asics Equation 2 Miles: 2.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Not feeling great tonight, so I just ran 2.5 miles around Quarry Bend. I actually feel a lot better now... I threw in two surges around 5:45-5:50 pace (slightly downhill). It's nice I've been able to get under 6:00 pace consistently lately. |
| Asics Equation 2 Miles: 2.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.95 | 0.00 | 0.00 | 0.00 | 0.00 | 6.95 |
| Nice run in the night air. 6.95 miles. Two short surges at the end that felt very good and were fast for me. |
| Air Pegasus 25 Miles: 6.95 |
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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 | 5.95 | 6.95 |
| Ran 6.95 miles on the treadmill. Hills, Level 6, 7:00 pace. Was hard but not too hard. Hard to believe it's July. Getting excited for upcoming races. |
| Asics Equation 2 Miles: 6.95 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 58.50 | 19.80 | 0.00 | 3.00 | 35.70 | 117.00 |
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| Asics Equation 2 Miles: 42.55 | Air Pegasus 25 Miles: 55.90 | Asics Blue And Silver Miles: 18.05 |
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