| Location: South Jordan,UT,USA Member Since: Jan 09, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments:
| All Time |
| 2001 Provo River Half 1:18:25 |
| 2000 St. George Marathon 2:46:53 |
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| 45-49 AD |
| 2012 5K - Sandy July 4th 18:33 |
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2011 10K - Des News 36:12,
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| 2011 Provo River Half 1:22:10 |
| 2010 UVM 2:58:42 |
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50-54 AD
2015 Scandinavian 10K 42:52, 2015 SLC Haunted 1/2 1:26:14, 2015 SGM 3:06:56
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| Other |
| I've run 30 marathons. |
| Ran Boston in 2003 |
Short-Term Running Goals:
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5/25/19 - Scandinavian Days 5K - 20:01
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| 6/8/19 - CornerCanyon Half |
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Long-Term Running Goals: Run to stay healthy and happy. Personal: Married to a beautiful woman. We have 5 great kids. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 252.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 171.05 | 13.00 | 12.50 | 3.00 | 199.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
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Morning run, temp. 72'
Went to Bingham track and did a mile warm up. After reading of Tom & Kim's Yasso 800's I decided to give it a try. I didn't read how to do them correctly, but I did a half a lap recover walk between the 800's. Don't know if your suppose to recover jog or walk. Then cooled down with a mile jog.
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800's |
Rest |
| 1 |
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2:57 |
2:03 |
| 2 |
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2:59 |
2:12 |
| 3 |
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2:59 |
2:08 |
| 4 |
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2:55 |
2:20 |
| 5 |
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3:00 |
2:10 |
| 6 |
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2:59 |
2:18 |
| 7 |
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2:56 |
2:24 |
| 8 |
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2:57 |
2:24 |
| 9 |
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2:55 |
2:30 |
| 10 |
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2:52 |
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| AVG |
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2:57 |
2:16 |
| | Add Comment |
| | 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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Morning run, temp 65'
Time 55:30, Mile avg. - 7:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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Morning run, Temp 60-70
Same as last Saturday, Butterfield Canyon. I drive 3 miles up the canyon so I can do 3 miles down then 8 up and the last 5 miles down. Ran the last 5 miles of down hill at MP.
Time 2:14:07, Mile avg. - 8:23 | | Add Comment |
| | 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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Morning run, Temp. 69'
Sad to have the morning light gone.
Time 53:24, Mile avg. - 7:38 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Morning run, temp. 69'
Kinda tired. Need more sleep.
Time 63:30, Mile avg. - 7:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
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Morning run, temp. 66'
Plan was for 3 fast slightly down hill miles in 6:00 average. I thought I could do it but I just didn't have it this morning. I ended up with 6:08 avg.
Time 48:02, Mile avg. - 6:52 | | Add Comment |
| | 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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Morning run, temp. 67
Time 57:38, Mile avg. - 8:14
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.55 | 0.00 | 0.00 | 0.00 | 19.55 |
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Mid-Afternoon run, rainy, cloudy, windy.
We had a family reunion, float down Provo river scheduled for the afternoon but it clouded up, got colder and then started raining. We canceled the float trip so I took the opportunity to run back to Heber to my Brother-in-laws. It rained for the first 6 miles, at times heavy, then was just cloudy the rest of the way.
Time 2:42:52, Mile avg. 8:20
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 0.00 | 6.00 |
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Morning run, temp. 69'
Did a temple hill workout were I ran down the hill fast. Even though it didn't add up to much down hill running it is better than nothing in prep for the SGM.
Time 44:50, Mile avg. - 7:28 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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Noon run, sunny, temp. 90+
Time 68:57, Mile avg. 7:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, Temp. 90+
Time 68:00, Mile avg. - 8:11 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 3.00 | 0.00 | 13.00 |
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Afternoon run, partly sunny, up Ephraim Canyon.
I ran the 6.5 miles up in about 70 minutes and coming down I pushed much harder running it in 40 minutes. Miles 8-10 was the push extra hard down hill miles. I ran them in 5:24, 5:29, and 5:14. Hope the fast downhill miles helps me at the SGM.
Time 1:50:42, Mile avg. - 8:31 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Morning run, temp. 69'
Leg were pretty beaten up from Saturday. Took it easy.
Time 51:12, Mile avg. - 8:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
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Noon run, sunny, temp. 85'
Time 67:18, Mile avg. - 8:07 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
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Noon run, sunny, temp. 90'
I wouldn't mind a few noon runs in the 60's & 70's.
Time 69:18, Mile avg. - 7:58 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 1.00 | 6.60 |
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Morning run, Temp. 70'
I was all excited to have a full moon and the clouds were out blocking it. I did one fast mile up and over the temple hill in 5:56.
Time 51:06, Mile avg. - 7:45 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Morning run, temp. 68'
Time 47:54, Mile avg. - 7:59 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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Morning run, Temp. 60'
Ran Butterfield Canyon. I had a soccer game so I started the run at 5:20 am in the dark. Did the last 5 down hill miles fast in around 6 even mile pace.
Time 2:12:34, Mile avg. - 8:17 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning run, Temp 67'
The Butterfield canyon workouts are paying off, the legs are less beat up from the downhill running. At least this Monday morning they were feeling good.
Time 45:45, Mile avg. - 7:38
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Noon run, cloudy, temp. 80'
Felt like an old man today.
Time 70:20, Mile avg. - 8:05
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 2.00 | 8.30 |
| Noon run, sunny, temp. 80+
Ran miles 2 and 4 fast in 5:58 and 5:55. I thought it wouldn't take so much effort to go sub 6's but it took all my brain power I could give. Maybe I need to eat healthier, cause it took awhile to clear my brain after the fast miles.
Time 60:00, Mile avg. - 7:14
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning run, Temp. 69'
Stomach felt a litte quizy.
Time 50:36, Mile avg. - 8:26
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Morning run, temp. 68'
Got a side ache within 1/4 mile of starting. What's up with that? Stopped three different times to see if I could get it to go away. I finally did after about a mile.
Time 35:30, Mile avg. - 8:04
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 171.05 | 13.00 | 12.50 | 3.00 | 199.55 |
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