| 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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Click to donate
to Ukraine's Armed Forces
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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 | | 1485.96 | 359.28 | 58.57 | 3.00 | 1906.81 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.80 | 0.40 | 0.00 | 4.00 |
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Noon run on TM
Not starting out the year right. Only 4 miles in the first 3 days.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon run on TM
Feels like I'm catching a cold. Darn-it.
Time 30:00, Mile avg. - 7:30 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Morning run on the TM.
First time ever running all my weekly miles on a TM. If I didn't have a cold I wouldn't have done it. I watched Run Away Bride during my TM run. At least it's kind of a running movie.
Time 1:37:30, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Evening run on the TM
Still have a yucky cold.
Time 34:16, Mile avg. - 8:34
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon on TM. Running easy to not aggravatie the cold.
Time 34:18, Mile avg. - 8:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon run on TM.
I think I'm on the downhill end of this cold finally.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
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Morning run on TM.
Trying to get 25 miles in a week. Had to run 13 today to get it. Did the TM again because I'm still on the tail end of the cold.
Time 95:00, Mile avg. - 7:19 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Morning run on the TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Morning run on TM.
Time 29:12, Mile avg - 7:18 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
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Morning run on TM
Time 28:30, Mile avg. - 7:08 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
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Noon on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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Morning run, temp. 10'
It only took 19 days into the new year to finally run outside and get off the treadmill. Always like my Saturday morning runs.
Time 1:40:52, mile avg. - 7:42 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 1.50 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Switched speeds every quarter mile.
Time 27:12, Mile avg. - 6:48 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon on TM
Time 30:00, Mile avg. - 7:30 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.25 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
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Morning run in the FOG, temp. 30'
Kinda like the TM this morning. The scenery in front of me stayed the same it was white, no change. The roads on occasion did have a few slick spots.
Time 1:43:25, Mile avg. - 7:33 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.25 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.75 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 1.00 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.25 | 0.00 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
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Noon run on TM
Sorry to break the trend
Time 21:00, Mile avg. - 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
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Morning run, temp. 25'
Went 6.65 miles with my son Dallas and two of his friends Bryson and Jason. The ran an indoor trackmeet yesterday afternoon at the olympic oval and Dallas finally broke the 5 minute mile with a 4:58!! It was an easy run at about 8:05 avg.
I came in the house got a drink and some of the women from our WBR team were just heading out. I ran about 2.4 miles with them at about a 9:30 avg. Then I ran the last 4 in about a 7:15 avg. The sun finally made it up for my last half a mile.
My knee started hurting after yesterdays run. It didn't bother me today. Hope it doesn't come back to haunt me as I pick up the mileage this spring.
Time 1:52:00, Mile avg. - 8:00 |
| | 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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Noon run, sunny, temp. 30'
Nice run on the JRP NB. Only a few unplowed icy spots.
Time 55:53, Mile avg. - 7:59 |
| | 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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Noon run, cloudy, temp.35'
JRP SB
Time 54:43, Mile avg. - 7:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
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Noon run, kinda sunny, temp. 33'
NB on the JRP. Didn't look at my watch but was pushing the pace. Pleasantly surprised that two of the miles were just under 7:00.
Time 50:52, Mile avg. - 7:16 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.75 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.50 | 0.00 | 0.00 | 13.50 |
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Morning run, Temp. 30'
Unfortunately, there was a quarter inch of snow, just enough to make the roads slick. I got home just before the sun came up.
Time 1:44:43, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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Morning run, temp. 22'
Had a 1/8 of an inch dusting of snow, just to make it a little slick in spots.
Time 49:28, Mile avg. - 7:04 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Morning run on TM at Hotel in Buffalo, NY
Time 30:00 |
| | 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 on TM in NY
Time 52:30, Mile avg. - 7:30 |
| | 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 on TM in NY.
Time 45:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 0.00 | 2.00 |
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Noon run on TM
Put in one fast mile at 5:45. Have to try something to make sure Mr. Lee doesn't get to speedy with his sweet speed workouts.
Time 13:15, Mile avg. - 6:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.50 | 1.50 | 0.00 | 12.50 |
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Morning run. Did 10 miles and then I went to the gym with Taunia and biked, weights and 2.5 more miles on the TM.
Ran the first 5 miles that is slight uphill in 7:36 avg. and really pushed the pace on the last 5 miles back home in 6:25 avg.
10 miles in 70:10, Mile avg. - 7:01
2.5 miles on the TM in 18:45, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
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Noon run, partly sunny, temp. 33'
Time 55:00, Mile avg. - 7:45 |
| | 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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Noon run on the JRP, sunny, temp. 40'
Time 55:05, Mile avg. - 7:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 1.20 | 0.00 | 4.00 |
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Noon run on the TM - Torture machine.
Set the TM at 8 MPH and then ran .15 miles at 12% incline starting at .35 miles and then at .85 miles etc... for a total of 8 hills.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.25 | 0.00 | 2.00 |
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Noon run on the TM. One mile in socks.
Time 15:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Noon run on the TM.
Time 30:00, Mile avg. - 7:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.45 | 0.00 | 0.00 | 11.45 |
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Morning run, windy, temp. 32'
Time 1:28:55, Mile avg. - 7:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
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Morning run, temp. 20'
Clear skies and a full moon
Time 48:00, Mile avg. - 6:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.25 | 0.25 | 0.00 | 4.00 |
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Noon run on TM
Time 30:00, Mile avg. - 7:30 |
| | 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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Noon run, sunny, temp.35'
JRP South
Time 52:24, Mile avg. - 7:26 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Whenever my running is going really good it seems something always happens. Last night with one minute left in our last ward basketball game of the season I try to run down a lose ball and pull my hamstring.
Today I'm walking really slow to keep the pain down and sitting down in my office chair hurts. It hurts right wear it connects to the butt. I was just starting to get excited for the upcoming 5K in a few weeks. Hope, I can recover quickly. | |
| | 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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Noon run, blue skies, windy, temp. 35'
I'm not sure if I pulled my hamstring last Thursday night or my Tendon-bum-itis flared up or if they are the same thing. Anyway, it has been feeling a little better every day. Today I went really slow and it was just a lite pain in the butt.
Time 52:54, Mile avg. - 8:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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Noon run, sunny, temp. 44'
Bum-itis still acting up.
Time 65:54, Mile avg. - 7:51 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run, sunny, windy, temp. 55'
Bum-itis is still frustrating. I go to bed and it's not hurting and I wake up and it's aching? And it aches the entire run. I'm hoping it will get better as I continue to run, but not sure.
Time 66:47, Mile avg. - 7:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
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Noon run, partly sunny, temp. 45'
Time 66:55, Mile avg. - 7:58 | |
| | 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, light rain, temp. 40'
The bumitis is still around. If I stretch out every half a mile it helps some. If I didn't have to sit on my fanny all day long I think it would heal much faster.
Time 63:20, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
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Morning run on the Riverton half course. Chad invited me and I brought Dallas along and a few other great runners were with us. Dallas and I took a little short-cut cause Dallas's stomach wasn't feeling good. A good finish to the week. Now if I could just get the bumitis to go away.
Time - 1:37:11, Mile Avg. - 7:43 |
| | 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. 36'
Time 53:40, Mile avg. - 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Morning run, Temp. 40'
Nice hard run. Best my hammy has felt yet.
Time 41:10, Mile avg. - 6:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Noon run, sunny, temp. 55'
Nice day on the JRP. Yesterday's run flared up the hammy. Need to be careful and let it heal.
Time 80:00, Mile avg. - 8:00 |
| | 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. 47'
Hammy feeling a little better than yesterday. Gotta love these warm spring mornings.
Time 53:18, Mile avg. - 7:37 |
| | 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. 49'
Another fine spring morning.
Time 54:13, Mile avg.- 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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Morning run from the Willows campground to Saratoga Springs and back. Temp. 45'
Ran almost the entire way with the headlamp so I could be back when the scouts started waking up as it was getting light.
Time 1:42:06, Mile avg. - 7:41 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.60 | 0.00 | 8.60 |
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Noon run, sunny, temp. 45'
Purchased some new saucony grid speed shoes for $35 and they made me go fast. I couldn't help it. But now my bumitis is going to pay for it for a day or two. Did the last 0.6 miles in 5:55 avg. and it about killed me off. I haven't done any speed workout for a few weeks and my head kept telling me to slow down.
Time 57:52, Mile avg. - 6:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
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Noon run, sunny, temp. 45'
Very nice day for a run. Tried a new pair of running shoes (Avia 5792). They only cost $27 on sale. They were ok, but my left toe got feeling a little warm but no blisters. I liked my other new pair of saucony's I wore for the first time yesterday a little better.
Bumitis a little worse off because of yesterdays run but very slowly improving.
To bad all my lunch runs couldn't be between 45-50' and sunny.
Time 80:36, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Morning run, windy, temp. 43'
6 Miles, Time 47:36, Mile avg. - 7:56
Noon run, cloudy, temp. 50'
7 Miles, Time 55:10, Mile avg. - 7:53 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Noon run, temp. 36'
I didn't sprinkle anything into my run, but the sun sprinkled on me. Hammy still not back to normal. Hope I can run Saturday without reinjuring it.
Time 79:00, Mile avg. - 7:49 |
| | Race: |
Running of the Leopards 5K (3.11 Miles) 00:17:44, Place overall: 14, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.11 | 0.00 | 8.61 |
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Disappointed to wake up to 5 inches of fresh snow. Luckily up by hogle zoo there was only an inch or two of snow on the roads.
I met up with my good friend Tom and we ran about a 3 mile warmup. On part of the warmup we were on the first half mile of the course. It seemed slick and slushy and not a great day to race.
The gun went off and the race was on. The first mile was probably the worst for snow & slush. The second mile I was able to find mostly just wet roads but the last mile had some more slushy parts. Making the corner onto the track I had to slow down to a walk.
It's always fun to run on an aided course with over 300 feet of vertical drop and see that you're doing sub 6 miles. It also helps to know Tom is behind me and that I want to put as much distance on him so I can show him who's boss.
Miles 5:52, 5:43, 5:36, .33 Total time 17:44
Came in 1st in age division and 2nd in the masters division. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run, partly sunny, temp. 40'
Not to many ill effects from Saturday's 5K. The bumitis stayed in check but my right quad was tight and a little sore the entire run.
Time 66:58, Mile avg. - 7:47 |
| | 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, partly sunny, temp. 47'
The bumitis was acting up a bit. I'll have to pay more attention to it.
Time 65:57, Mile avg. - 7:57 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
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Noon run, sunny, temp. 55'
Near perfect weather. If I could just get the bumitis to go away it would be awesome running.
Time 69:15, Mile avg. - 7:27 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Morning run, temp. 43'
The full moon is always nice.
Time 80:10, Mile avg. - 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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Morning run, temp. 47'
Great morning for a run. Didn't have work today so I got my long run in for the week.
Time 2:14:40, Mile avg. - 7:47 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 3.50 | 0.00 | 0.00 | 7.10 |
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Morning run with Dallas in Ephraim. Temp. 38'
We ran from Grandma's up Ephraim canyon and back. On the way back Dallas really picked up the pace. Those young guys really like to fly down hill. Luckily after a really fast mile he got a side ache so we could slow down.
Probably did the 1st uphill half in 31 and the down hill have in 24.
Time 54:57, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Morning run, temp. 52'
Getting the new month started off right.
Time 82:36, Mile avg. - 7:31 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.40 | 1.00 | 0.00 | 8.40 |
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Noon run, mostly sunny, temp. 50'
Decided to run the first 4 miles wind aided at marathon pace. I ended up with about 6:50 miles for the first 4 miles and didn't know if that was really a little faster than marathon pace. Then when I turned around and headed into the wind I decided to stay at that same 6:50 pace which was definitely faster than marathon pace and the last mile I threw in a 6:15 mile to really get the heart rate going.
Time 56:38, Mile avg. - 6:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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Noon run, sunny, temp. 60'
April sure can produce some nice running days.
Time 65:20, Mile avg. - 7:36 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Noon run, sunny, windy, temp. 66'
Not use to any heat. I actually got some good sweat going.
Time 65:34, Mile avg. - 7:43 |
| | 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. 56'
Legs tired. Took it easy.
Time 56:49, Mile avg. - 8:07 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.45 | 3.00 | 0.00 | 0.00 | 18.45 |
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Morning run, temp. 47'
Time 2:18:45, Mile avg. - 7:30
Now time to watch conference! |
| | 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. 46'
Must have pushed it a little to much last week cause my body still felt like it needed more recovery time.
Time 55:07, Mile avg. - 7:53 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 2.00 | 0.00 | 7.25 |
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Morning run at gym on the TM
Time 50:45, Mile avg. - 7:00 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
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Morning run, temp. 30'
Time 61:54, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
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Morning run, rainy, temp. 41'
I prefer running with dry feet but some days it just doesn't work out.
Time 1:17:00, Mile avg. - 7:42 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
|
Noon run, sunny, temp. 54'
Near perfect day on the JRP. To bad my legs were tired and I needed a slow day.
Time 82:36, Mile avg. - 8:11 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 3.00 | 0.00 | 0.00 | 19.10 |
|
Morning run, windy, temp. 48'
Started at 4:30am so I could make it to early morning soccer games.
Lower back and bumitis giving me some problems.
Time 2:31:15, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, Temp. 35'
It snowed an inch last night but the roads were just wet.
Time 56:40, Mile avg. - 8:05 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 3.00 | 0.00 | 8.00 |
|
Morning run, temp. 40'
Prayers are for those injured and killed at Boston.
3 faster downhill miles in 5:59 avg.
Time 53:16, Mile avg. - 6:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, windy, temp. 40'
Wore my Boston 2003 marathon shirt on the run today. I high fived a female runner also wearing a Boston shirt going the other way. Long live the Boston Marathon.
Time 69:45, Mile avg. - 8:07 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
|
Morning run, Temp. 30'
Miles 7, Time 56:42, Mile avg. - 8:06
Noon run, windy, sunny, temp. 45'
Ate two pieces of pizza then headed out for a nice run on JRP. Legs are kinda tired and the bumitis is still hanging around.
Miles 8.3, Time 66:08, Mile avg. - 7:58 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Morning run, temp. 37'
Took it really easy today cause I'm running a 10k tomorrow and my legs are tired. This will be my 4th 60+ mile week and even though I've run easy every day but Tuesday my legs want a break to get that fresh feeling again. Hopefully, a nice 24 hour rest will do my legs some good so they run fast tomorrow.
Time 38:48, Mile avg. - 8:37 |
| | Race: |
South Jordan Earth Days 10K (6.2 Miles) 00:39:09, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.35 | 0.00 | 6.20 | 0.00 | 20.55 |
|
The SJ 10K is a small race because it's on the same day as the SLC Marathon & half. I thought I'd have a good chance of making the top 3 even without a proper taper. My real goal is the Ogden marathon so this was just a nice way to see what kind of shape I'm in.
I ran from home to the starting line which was 6 miles. By the time I got there my legs weren't as fresh as I'd like. To do this race justice I'd have to taper better. It didn't rain the whole way to the race. It was about 45' and a little windy. I arrived with about 8 minutes till the race started
Right as the race got going it started to sprinkle and it kept it up for about 2 miles then stopped. The race didn't have a gun they just had a countdown and said GO. I immediatly followed a guy that looked my age (Steve Whitney). He took off at about the perfect pace. My legs didn't want to race for about the first half mile but then they got in the grove and I passed Steve and continued to put space between me and him the rest of the race. I ended up beating him by two minutes. Mile 3 has a big hill in it and mile 4 goes over the switch back overpass.
I didn't find that killer race gear the last few miles. It started raining the last two miles and going down the hill the wind was blowing against and I had a big led so I just mantained the pace in. I should have been near 6 minute even on those last couple of miles. My garmin said 6.11 miles for the race. I hope it was reading low and the course was really 6.2.
| 1 |
6:17 |
| 2 |
6:17 |
| 3 |
6:36 |
| 4 |
6:36 |
| 5 |
6:22 |
| 6 |
6:23 |
| 6.2 |
0:38 |
Anyway, always fun to win a race.
Miles 20.55, Time 2:39:10, Mile avg. - 7:75 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 47'
Time 63:52, Mile avg. - 7:59 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
|
Morning run, temp. 33'
Miles: 7.0, Time: 55:15, Mile avg. - 7:54
Noon run, sunny, temp. 45'
Miles 8.4, Time: 65:00, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 36'
Trying to get the feel for marathon pace.
Time 55:08, Mile avg. - 6:54 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
|
Morning run, temp. 37'
Miles - 7.0, Time - 54:03, Mile avg. - 7:43
Noon run, sunny, temp. 55'
Back & Bumitis still a problem. Ibuprofen helps but I don't like taking drugs to keep running.
Miles - 8.6, Time - 67:41, Mile avg. - 7:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.25 | 0.00 | 0.00 | 4.50 |
| Morning run, Temp. 40'
My garmin has glitched and been acting odd. The battery indictor shows 99% always and sometimes the clock doesn't move for hours. I kept wearing it this week and it finally ran out of juice this morning. I recharged it and it appears to be working good again. Hopefully it isn't dying on me and just needed to be rebooted.
 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
|
Morning run, temp. 45'
Great morning for a run, I just wish I didn't have to start at 4:30am so I could make it to soccer games and Track meets.
Dallas ran in the Davis high invite and got a 9 second PR in the mile with a 4:40!
My run went good enough. My legs were a little tired from high mileage for me, but I was able to do the last 3 miles at MP.
Time 2:44:55, Mile avg. - 7:51 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 50'
Higher mileage is always more tricky to get through. Half way into my run this morning a got a cramp in my left quad. It was just a small strand of muscle in my quad that didn't want to cooperate. I walked and stretched and it didn't want to go away. I jogged very slow for a couple of miles with a few walking breaks and it finally kind of went away. However after the run it was still tight and acting funny.
Time 67:00, Mile avg. - 8:23 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.70 | 0.00 | 0.00 | 0.00 | 15.70 |
|
Morning run, temp. 52'
Miles 7.0, Time 57:16, Mile avg. - 8:11
Noon run, sunny, temp. 57'
Miles 8.7, Time 67:09, Mile avg. - 7:43
This is the most miles I've ever run in a Month. 284.55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 37'
Time 54:30, Mile avg. - 6:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
|
Morning run, temp. 35'
Time 90:10, Mile avg. - 7:50 |
| | 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. 42'
Time 47:36, Mile avg. - 7:54 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
|
Morning run, temp. 44'
Ran by both South Jordan Temples and by Heriman High. Last 3 miles at a little faster than MP.
Time 2:43:37, Mile avg. - 7:48 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 57'
Easy run, trying to get the legs recover.
Time 65:00, Mile avg. - 8:08 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, temp. 47'
Time 56:15, Mile avg. - 8:02 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 1.00 | 0.00 | 7.00 |
|
Morning run, Temp. 47'
Pushed the pace around half marathon pace.
Time 53:00, Mile avg. - 6:35 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
|
Morning run, temp. 48'
Did three temple hill repeats.
Time 64:30, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.55 | 1.00 | 0.00 | 0.00 | 4.55 |
|
Morning run, temp. 50'
One mile at MP.
Time 34:38, Mile avg. - 7:37 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.00 | 0.35 | 0.00 | 13.35 |
|
Morning run, temp. 55'
With running less miles this week it was a treat to have fresh legs for Saturdays run. I ran easy for the first 10 miles with 8 of the 10 miles at 8+ minute miles and then pushed it in for the last 3.35. (6:46, 6:31, 6:15)
Time 1:42:23, Mile avg. - 7:40 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Noon run, sunny, temp. 87'
Heat wave!
Time 48:18, Mile avg. - 8:03 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Noon run, sunny, temp. 82'
Everything feels ready for Saturday. Today for some reason I had a light gut ache the first couple miles and I was thinking I sure hope I don't have this Saturday, luckily it went away and then I had that good feeling like you can jog forever.
Time 37:20, Mile avg. - 7:28 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
|
Noon run, Sunny, Temp. 83'
Nice run at MP. Hopefully, Saturday I'll be able to do 26.2 miles of them.
Miles 5, Time 34:50, Mile avg. - 6:58
9PM run, temp. 70'
I couldn't turn down an invitation to run from Taunia.
Miles 2, Time 19:00, Mile avg. - 9:30 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Noon run, cloudy, temp. 80'
10 years ago in the good'ol days I ran a 3:01 at Odgen. We'll see how Saturday turns out.
Time 32:20, Mile avg. - 8:05 | |
| | Race: |
Ogden Marathon (26.2 Miles) 03:06:50, Place overall: 51, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 20.20 | 0.00 | 0.00 | 26.20 |
|
If you like rain and cold this was a great marathon. The short version of the race is my left quad cramped up at mile 17.75. I nursed it with some walking breaks for a couple of miles then it let me jog easy the rest of the way.
I had a plan to run 6:40's for the first 8 miles then shift to 7:10s around the lake except for the hill and then go back to 6:40's the rest of the way to get me to a 2:59. I kind of stuck to the plan except for at mile 8 a faster group passed by me and I stuck with them for a mile or so before I decided to back off and go back to the original plan. I also took a couple of the first 8 miles just a little to fast but not fast enough to cause a dang cramp at mile 17.
I didn't warm up much, it just didn't seem appealing with the rain. I did stretch and walk and felt ready to go. It rained almost the entire race. There were a few times that it stopped and my shirt was attempting to get dry then the rain would come back.
I guess I can always hope for another sub 3 but my old body just wont seem to let me. I did get 6th out of the 150 in my AD.
| 0 |
YR2002 |
YR2003 |
YR2006 |
YR2013 |
| 0 |
Actual |
Actual |
Actual |
Actual |
| 0 |
|
|
|
|
| 1 |
6:37 |
6:54 |
7:54 |
6:38 |
| 2 |
6:32 |
6:47 |
6:57 |
6:47 |
| 3 |
6:34 |
6:26 |
6:58 |
6:34 |
| 4 |
6:45 |
6:20 |
6:41 |
6:35 |
| 5 |
6:48 |
6:49 |
7:05 |
6:40 |
| 6 |
6:24 |
7:02 |
7:20 |
6:45 |
| 7 |
7:00 |
6:47 |
7:18 |
6:53 |
| 8 |
7:24 |
6:47 |
7:17 |
6:46 |
| 9 |
6:56 |
7:16 |
7:31 |
6:53 |
| 10 |
7:26 |
6:55 |
7:46 |
6:58 |
| 11 |
6:41 |
7:22 |
8:25 |
7:10 |
| 12 |
7:35 |
6:55 |
7:15 |
7:10 |
| 13 |
6:21 |
7:08 |
7:39 |
7:11 |
| 14 |
7:09 |
7:12 |
7:35 |
7:50 |
| 15 |
7:35 |
8:10 |
8:07 |
7:20 |
| 16 |
7:39 |
6:57 |
8:07 |
7:05 |
| 17 |
7:16 |
7:47 |
8:18 |
6:55 |
| 18 |
7:51 |
6:34 |
7:15 |
7:30 |
| 19 |
7:36 |
6:47 |
7:47 |
7:55 |
| 20 |
7:21 |
6:26 |
8:09 |
7:30 |
| 21 |
8:27 |
6:38 |
6:46 |
7:25 |
| 22 |
8:27 |
6:38 |
7:16 |
7:20 |
| 23 |
8:02 |
6:39 |
7:17 |
6:55 |
| 24 |
8:50 |
6:39 |
7:03 |
7:35 |
| 25 |
8:32 |
6:32 |
9:08 |
7:30 |
| 26 |
8:15 |
7:06 |
8:25 |
7:20 |
| 26.2 |
1:55 |
1:42 |
1:56 |
1:40 |
|
3:13:58 |
3:01:15 |
3:19:15 |
3:06:50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Disneyland. A perfect post marathon place. I jogged a half mile in the morning and another half in the evening to and from the hotel to Disneyland. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
|
Morning run in Anaheim, CA with a high school speedster named Dallas. He had no caring about my post marathon legs. The first mile was the only one I enjoyed in 7:16.
Time 26:24, Mile avg. - 6:36.
California Adventures, here we come! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 0.00 | 6.00 |
|
Morning run with Dallas. Once again he didn't want to run slow. I was able to hold him back somewhat the first two miles then he was like a thirsty horse that could smell water. The third mile was in 6:38, and the final mile was in 6:00 for me and probably about 5:30 for Dallas, I couldn't stay with him.
Miles 4, Time 27:36, Mile avg. - 6:54
Then I did two cool down miles with Taunia which felt much better.
Miles 2, Time 18:42, Mile avg. - 9:21
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
|
Morning run in Imperial Beach, CA with Taunia.
Time 19:56, Mile avg. - 9:58 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
|
Morning run, sunny, temp 60'
Ran with Dallas half on the beach and half on roads. As usual he sped up near the end but not as much as usual. Last mile in 6:40.
Time 32:12, Mile avg. - 8:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Morning run, temp. 58'
Didn't feel to great today. Maybe way to much junk food last week. I think I gained a couple of pounds also. Need to refocus for the next marathon.
Time 2:09:57, Mile avg. 8:08 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 47'
Did three temple hill repeats
Time 63:44, Mile avg. - 7:58 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 1.00 | 0.00 | 0.00 | 6.60 |
|
Morning run, temp. 48'
Time 50:37, Mile avg. - 7:40 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 1.00 | 0.00 | 0.00 | 6.60 |
|
Morning run, temp. 50'
Same as yesterday, two temple hill repeats. However, this morning my left calf cramped up with about a mile left. I hope my body lets me run the UVM next week.
Time 50:30, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 6.90 | 0.00 | 0.00 | 8.70 |
|
Morning run with my WBR team on the suncrest Draper hill. Mike a new member of our team has got in really good shape the last year and I wanted to see what he could do. We went at half marathon pace or better up and down the hill which was 6.9 round trip. Three of the downhill miles were just under 6 average. Mike is as fast as me. Nice to have a neighbor that is my speed. Then I jogged back up much easier to meet with the next group of our team and ran back with them.
Time 66:09, Mile avg. - 7:36. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 53'
Legs still sore from Sun Crest Saturday. Maybe I pushed it to hard for just before a marathon.
Time 37:00, Mile avg. - 8:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 55'
Time 35:45, Mile avg. - 4:46 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 1.00 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 58'
Working between 12-14 hrs per day. My head hurts. My brain feels like it's run a marathon and wants rest. Ready or not UVM here I come.
Time 45:24, Mile avg. - 7:42 |
| | Race: |
Utah Valley Marathon (26.2 Miles) 03:08:00, Place overall: 62, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 26.20 | 0.00 | 0.00 | 29.70 |
|
A very nice day for a marathon. Temperatures were perfect at the start but to hot near the end. The mountains and valleys were beautiful and green. A very nice run. I did like the way they had the entire half of the road blocked off for runners down the canyon. The portipotty mess up didn't cause me any problems but I'm sure there were many uphappy runners. Luckily the half marathon portipotties were in the perfect place for me.
Now for my excuses of not going sub 3 which is usually my goal but I rarely achieve it. I ran Ogden three weeks ago and didn't do the right things to recover well. My two assistants at work quit and I've been working 70 hours a week and my brain is in shut down mode. My brain just wants to rest and not push.
I started out with low hopes of going sub three but still some hope. The first 5-6 miles felt pretty good but then I could tell I was laboring just a little to much for so soon in the race. I just didn't have the fresh happy feeling I need so early in the race. That is when I quit looking at my watch and just started to go by feel. That ended up being a good plan because around mile 20 my legs started showing signs of cramping. By mile 24ish I thought I might have to do some good walking but I think I took an extra slow mile that let my legs recover just enough to keep going to the finish. I finished 16 seconds behind the 1st place guy in my age division. To bad the legs wouldn't let me run. I do like getting a free shirt that says 2013 Boston Qualifier and the medals were nice.
See mile times below. This years race must have started about a mile further up the canyon than 2010's race. It finished near the Provo tabernacle not the Provo mall.
|
|
YR2010 |
YR2013 |
|
| 1 |
|
6:20 |
6:38 |
|
| 2 |
|
6:30 |
6:42 |
0:13:20 |
| 3 |
|
6:40 |
6:42 |
0:20:02 |
| 4 |
|
6:55 |
6:42 |
0:26:44 |
| 5 |
|
6:48 |
6:47 |
0:33:31 |
| 6 |
|
6:54 |
6:58 |
0:40:29 |
| 7 |
|
7:15 |
6:56 |
0:47:25 |
| 8 |
|
7:19 |
7:36 |
0:55:01 |
| 9 |
|
6:45 |
7:31 |
1:02:32 |
| 10 |
|
6:50 |
6:58 |
1:09:30 |
| 11 |
|
7:07 |
7:03 |
1:16:33 |
| 12 |
|
6:49 |
7:14 |
1:23:47 |
| 13 |
|
7:06 |
6:58 |
1:30:45 |
| 14 |
|
6:49 |
7:47 |
1:38:32 |
| 15 |
|
7:05 |
7:03 |
1:45:35 |
| 16 |
|
6:35 |
7:15 |
1:52:50 |
| 17 |
|
6:37 |
7:20 |
2:00:10 |
| 18 |
|
6:38 |
6:49 |
2:06:59 |
| 19 |
|
6:43 |
6:53 |
2:13:52 |
| 20 |
|
6:39 |
7:10 |
2:21:02 |
| 21 |
|
6:41 |
7:03 |
2:28:05 |
| 22 |
|
6:52 |
7:15 |
2:35:20 |
| 23 |
|
6:47 |
7:27 |
2:42:47 |
| 24 |
|
6:48 |
8:13 |
2:51:00 |
| 25 |
|
6:44 |
7:54 |
2:58:54 |
| 26 |
|
6:56 |
7:33 |
3:06:27 |
| 26.2 |
|
1:30 |
1:33 |
3:08:00 |
|
|
2:58.42 |
3:08.00 |
|
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
|
Morning run, Temp. 70'
Didn't feel great this morning, need more sleep, but it's always good to get out on a run.
Time 38:00, Mile avg. - 8:22 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
|
Morning run, temp. 55'
Nice temp's for a morning run.
Time 51:33, Mile avg. - 7:49 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.05 | 0.00 | 0.00 | 10.05 |
|
Morning run, Sunny, Temp. 55'
Ran on the tail on the back side of Deer Creek Reservoir that parallels the Heber Creeper. The 1st half mile goes up hill then you get nice rolling tail the rest. I was trying to push Dallas. I want him to preform well in XC this fall. So I pushed up the hill hard. That was the ticket, get him running hard and then he would just keep at a solid pace the rest of the way. We ran a couple miles just over 7 minute even and the last at 6:23.
Taunia and Danny ran 5 miles on the trail.
Time 73:20, Mile avg. - 7:18
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 65'
Time 36:00, Mile avg. - 7:50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 7.80 |
|
Morning run, temp. 65'
Time 60:15, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.15 | 0.00 | 0.00 | 15.15 |
|
A great day for the Ragnar WBR. Probably the best weather in the last 7 years that I've been running it. One of our team got food poisoning the night before and couldn't make it so I got to run an extra leg.
First leg was 6.89 and mostly down in 45:33. Mile avg. - 6:36.
I got a bad headache and when I do I always throw up. I threw-up about 5 minutes before running this leg. Second leg was 8.25 all up hill in 65:09. Mile avg. - 7:54.
Head feeling better after 2.5 hours of sleep. Third leg was 7.69 and mostly up hill in 60:07. Mile avg. - 7:49
Fourth leg was 3.7 with steep up hill then back down on a dirt trail in 33:54. Mile avg. - 9:09
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.40 | 0.00 | 0.00 | 11.40 |
| Ragnar - see yesterdays entry |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.00 | 11.75 |
|
Nice morning for a run, sunny, warm, temp. 75+
First time this year that I haven't run Mon-Fri. To much work.
Miles 7.15, Time 54:45, Mile avg. 7:39
10PM run, temp 85'
Went with Taunia around Daybreak lake.
Miles 4.6, Time 47:05, Mile avg. - 10:14
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.55 | 0.00 | 0.00 | 4.55 |
|
Morning run, temp. 70'
To much work, but at least I got in a short run.
Time 32:06, Mile avg. - 7:03 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
|
Morning run, temp. 75'
Time 34:48, Mile avg. - 7:39 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.55 | 0.00 | 0.00 | 0.00 | 18.55 |
|
Morning run, temp upper 60's
Decided to run to my sisters in Lehi who was having a family breakfast. My family drove. Woke up to light drizzle which was a good thing to cool down the temperatures. I thought It'd be around 60 with the rain but nope, it was still pretty warm. The run was nice and I did hit the Maverick in Riverton for a nice cool Gatorade.
Time 2:46.48, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.00 | 7.65 |
|
Evening run, warm
Time 59:12, Mile avg. - 7:44 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Noon run, cloudy, temp. 85'
Time 55:12, Mile avg. - 7:53 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.15 | 0.00 | 0.00 | 11.15 |
|
Morning run with Dallas. Cloudy, temp. 75'
The could cover was nice. Dallas wanted to do 10 miles so I talked him into an 11 mile loop I like. The pace was nice until Dallas got close to home, then he took off. He beat me by about 20 seconds.
Time 84:30, Mile avg. - 7:35 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.60 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 68'
Time 32:32, Mile avg. - 7:04 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
Noon run, mostly cloudy, temp. 87'
Must have run a little to hard for the conditions, didn't feel so good for a while after the run.
Time 66:00, Mile avg. - 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 85+
I'm not use to the heat. Need a few more lunch time runs to build up my tolerance.
Time 66:54, Mile avg. - 8:04
On the positive side, this is the first time in nine weeks I've run on Mon, Tue, & Wed. to start out the week. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
|
Noon run, sunny, 90+
Time 66:36, Mile avg. - 7:45 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.60 | 0.00 | 0.00 | 4.60 |
|
Morning run, temp. 70+
Time 33:22, Mile avg. - 7:15 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.05 | 0.00 | 1.00 | 0.00 | 11.05 |
|
Morning run, sunny, temp. 70+
Ran with Dallas and his two twin friends that are on the Bingham XC team. They needed 10 miles so we did my 11 mile Heriman High, daybreak loop I like. The last mile was in 5:55. I stayed with them until the last .2 miles then they really took off.
Time 1:24:44, Mile avg. 7:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 95'
Time 65:18, Mile avg. - 7:52 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, temp. 90'
Time 68:45, Mile avg. - 7:54 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 6.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 90'
Lower back giving me a little problem. Decided to push the pace in honor of all they great performances yesterday.
Time 59:51, Mile avg. - 7:13 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, temp. 90+
Time 68:50, Mile avg. - 7:55 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Morning run, cloudy, temp. 72'
Ran Butterfield canyon
Time 2:18:00, Mile avg. - 8:37 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.45 | 0.00 | 0.00 | 0.00 | 12.45 |
|
Noon run, cloudy, temp. 78'
Legs a little soar from Saturdays canyon run. Not use to the downhill.
Miles 8.3, Time 64:45, Mile avg. - 7:48
Evening run, Temp. 80
Dallas and 4 other XC runners were going on a easy 4 miler so I decided to tag along.
Miles 4.15, Time 32:30, Mile avg. - 7:50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, temp. 85'
Legs not fresh today.
Time 70:24, Mile avg. - 8:06
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
|
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.
|
|
800's |
Rest |
| 1 |
|
2:57 |
2:03 |
| 2 |
|
2:59 |
2:12 |
| 3 |
|
2:59 |
2:08 |
| 4 |
|
2:55 |
2:20 |
| 5 |
|
3:00 |
2:10 |
| 6 |
|
2:59 |
2:18 |
| 7 |
|
2:56 |
2:24 |
| 8 |
|
2:57 |
2:24 |
| 9 |
|
2:55 |
2:30 |
| 10 |
|
2:52 |
|
| AVG |
|
2:57 |
2:16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, temp 65'
Time 55:30, Mile avg. - 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
|
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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, Temp. 69'
Sad to have the morning light gone.
Time 53:24, Mile avg. - 7:38 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Morning run, temp. 69'
Kinda tired. Need more sleep.
Time 63:30, Mile avg. - 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 3.00 | 0.00 | 7.00 |
|
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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Morning run, temp. 67
Time 57:38, Mile avg. - 8:14
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.55 | 0.00 | 0.00 | 0.00 | 19.55 |
|
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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 0.00 | 6.00 |
|
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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
Noon run, sunny, temp. 90+
Time 68:57, Mile avg. 7:56 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, Temp. 90+
Time 68:00, Mile avg. - 8:11 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 3.00 | 0.00 | 13.00 |
|
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 |
| | 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'
Leg were pretty beaten up from Saturday. Took it easy.
Time 51:12, Mile avg. - 8:32 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
|
Noon run, sunny, temp. 85'
Time 67:18, Mile avg. - 8:07 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
|
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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 1.00 | 6.60 |
|
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 | |
| | 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. 68'
Time 47:54, Mile avg. - 7:59 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
|
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 |
| | 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
|
| | 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
|
| | 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
|
| | 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
|
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 7.00 | 0.00 | 16.00 |
| Morning run, Temp. 60'
Ran up Ephraim Canyon and back down. Saw some archery deer hunters and some bear hunters with dogs. The Lake Hill turn off was exactly 8 miles. The first 7 miles coming down I ran them all under 6 minute miles at a 5:52 avg. The final mile is more flat and I ran that in 6:45. I wish I could do that for 26 miles at the SGM.
Time 2:12:25, Mile avg. - 8:16
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, temp. 72'
Time 52:00, Mile avg. - 7:26
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 5.00 | 0.00 | 16.00 |
| Morning run, temp. 66'
Ran Butterfield canyon and pushed the pace pretty good. Ran the last 5 fast and about a half mile before finishing my left quad started cramping up. Same old thing that always happens when I put to much speed into a long run.
Time 2:08:40, Mile avg. - 8:03
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 7.00 | 0.00 | 0.00 | 15.30 |
| Morning run, temp. 65'
Decided to run at the pace I want to start off the SGM. I was hoping the pace would feel a little bit easier than it did. Unfortunately, I haven't been putting in enough miles.
Miles 7.0, Time 48:40, Mile avg. - 6:57
Noon run, partly sunny, temp. 76'
Miles 8.3, Time 65:43, Mile avg. - 7:55
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Noon run, partly sunny, temp. 80'
Time 69:28, Mile avg. - 7:59
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, rainy, temp. 63'
Time 54:42, Mile avg. - 7:49
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, temp. 62'
Just putting in the miles with hopes of doing ok at SGM.
Time 54:06, Mile avg. - 7:44
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
| Morning run, temp. upper 50's
Ran Butterfield canyon. They had the canyon blocked off because the heavy rains yesterday pushed alot of dirt and mud on the first couple of miles of the road. My shoes and legs got a muddy but at least I had the roads to myself. I ran the first 13 easy and the last 7 downhill miles at what I hope to do at SGM on the down hills.
Time 2:50:30, Mile avg. - 8:31
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run, temp. 65'
Time 63:06, Mile avg. 7:54
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Noon run, partly sunny, temp. 78'
Fall temperatures are much nicer than the summer heat.
Time 65:42, Mile avg. - 7:55
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 5.00 | 2.00 | 0.00 | 8.60 |
| Noon run, sunny, temp. 67'
Decided to do a faster run today since I'm going to be tied up the next couple of days with no time to jog. Did miles 2 and 4 in 6:05 & 6:13.
Time 61:12, Mile avg. - 7:07
|
| | Race: |
Sandy Firestation Half Marathon (13.1 Miles) 01:31:36, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Sunny, temp. mid-60's
I thougth I had eaten enough and hydrated well but something just wasn't working with me today. I don't think it helped that I worked 12-13 hours the last couple of days. Usually, when I start a race I'm happy, my mind is alert and ready for a fun race, but today my brain was useless. No mojo, no fight. I hope this doesn't happen at SG in a couple of weeks or Mr. Lee may have a chance.
Anyway, the race started and I could tell I was struggling but I my legs weren't tired so I pushed on. I ran in 3rd place the entire race. After 2 miles I was only 10 yards behind first place. After 3 miles first place was putting more distance between me and second place. I was hoping my body would eventually kick in and start fighting but it never did. By mile 8 I had let the second place guy ahead of me by about 200 yards. It was then that I decided that I didn't care if my brain didn't want to be clear and happy and energetic, I was going to take second place. Getting close to mile 10 I was about 50 yards behind second and closing and then my quad on my left leg started cramping up. I then gave up the fight and walked for a little bit and coasted in for 3rd place.
My last years time of 1:25:59 would have won the race by a minute.
| |
|
YR2011 |
YR2012 |
YR2013 |
| |
|
|
|
|
| 1 |
|
6:17 |
6:13 |
6:25 |
| 2 |
|
6:55 |
6:45 |
6:43 |
| 3 |
|
7:28 |
7:28 |
7:32 |
| 4 |
|
6:27 |
6:25 |
6:45 |
| 5 |
|
6:25 |
6:12 |
6:30 |
| 6 |
|
6:32 |
6:18 |
6:32 |
| 7 |
|
6:46 |
6:40 |
7:08 |
| 8 |
|
6:47 |
6:30 |
6:50 |
| 9 |
|
6:30 |
6:22 |
6:34 |
| 10 |
|
7:03 |
7:03 |
7:43 |
| 11 |
|
7:44 |
7:31 |
8:30 |
| 12 |
|
6:36 |
6:26 |
7:20 |
| 13 |
|
5:45 |
5:36 |
6:30 |
| 13.1 |
|
0:32 |
0:30 |
0:34 |
| |
|
1:27.47 |
1:25.59 |
1:31.36 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon run, sunny, temp. 65'
Legs feeling fine except for my left quad where it cramped up a little on Saturday.
Time 49:06, Mile avg. - 8:10
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| Noon run, sunny, windy, temp. 75'
Time 71:18, Mile avg. - 8:12
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.30 | 0.00 | 0.00 | 8.30 |
| Noon run, cloudy, temp. 55'
Very nice temperature for running. I've had this funny slightly soar throat for about a week. I've wonder if my throat is just dry or something. If it's a sickness it sure is a mild one.
Time 64:06, Mile avg. - 7:44
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| Morning run, temp. 39'
Ran my lower less steep portion of Butterfield. I took an excedrin before the run to see if that'd perk me up. I don't know if it was the excedrin or just a good day but I had one of my better days. Hope I can feel like that next weekend in SG.
Time 74:00, Mile avg. - 7:24
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Noon run, sunny, temp. 70+
Time 68:36, Mile avg. - 8:16
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.50 | 0.00 | 0.00 | 5.00 |
| Noon run, sunny, temp. 70'
Nice day on the JRP. Maybe a 4 miler tomorrow and then call it quits until the SGM.
Time 38:22, Mile avg. - 7:40
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Morning run, temp. 53'
All ready for SG. My only issue is my Tendon-bum-itis on my left side.
Time 30:30, Mile avg. - 7:35
| |
| | Race: |
St. George Marathon (26.2 Miles) 02:59:56, Place overall: 206, Place in age division: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Rarely do the elements combine to give near perfect weather at St. George, but today got as close as it can get down there. Originally, I had thought I'd go for a 3:05 but with the cooler weather and a tail wind at the start I decided to try for a sub 3.
I tried to get enough sleep this week and stretch and do enough good things so I'd have a chance at a good marathon. Also, staying with Tom and Kim Lee always helps take the stress out of the hotel experience. Plus they were invited to this awesome prior neighbor that now lives in SG and I tagged along. The food was great and we got to watch the BYU/USU game. Again no stressful finding a place to eat the night before the race.
Notes for self. Took 4 salt pills, one prior to race, at miles 5,11,17. Maybe I should have had another one at mile 23. Also took an excedrin pre race and at half way. I drank at every aid station and some of them I had two cups and I was still slightly dehydrated after the marathon even with the cool temperatures. How much do you have to drink?
My goal was to not run any miles especially the downhill miles faster than my plan. That was hard. Good thing we have GPS's to let us know when we are going to fast. A few times I'd look at my watch and it would be reading 6:05-6:10 and I'd have to slow back down. My problem isn't hitting the wall it's that my legs cramp up. The cramping happens sooner if I run a mile or two on the faster end, which then ruins the race because I have to slow way down or do the walk jog thing the rest of the way.
The start was good because like the weathman predicted it was blowing from the north and it was cold, maybe around 40. I hit the porta potties and did about a 15 minute walk with a 1 minute jog with Tom and called it good for the warm up.
Miles 1-7, felt good, kept checking the watch so I wouldn't go out to fast. I like cold weather running so I took off the long sleeve shirt I was wearing at mile two. At mile 7 I also got ride of the gloves I was wearing. I questioned that idea for the next few miles as my hands got pretty cold, but I new the sun would make its appearance and everything would be fine.
Miles 8-13, Took about a 35 second potty break at the bottom of Veyo hill. Still feeling great and keeping the running under control. To my suprise the 3:05 pace group passed me at about mile 10. I didn't let it affect me because this is my 9th time running this and I had a plan. They got about 200 yards ahead of me at one point. I did want to tell them they were going out a little to fast but I didn't think it would really help anyone. I was 92:46 at the half way point. Just were I wanted to be.
Miles 14-20, Still feeling good, I really wanted to cruise the down hills miles of 15 when you get a view of Snow canyon but I resisted the urge. Usually when I see the hill at mile 19 I dread it but this year it was no problem and I may have taken it a little to fast. Also, I did pass up the 3:05 group at about mile 17 or 18.
Miles 21-26, I really wanted to let loose and run some 6 even miles but I again resisted because I don't trust the cramping in my legs. It was a good thing I resisted because at mile 23 my legs started the signs of cramping. During mile 25 my right hammy cramped up and made me walk for about 10 steps before I felt I could try running again. At that point I new I was on pace for sub 3 with my energy but had little time to spare for the slow down of cramped legs. Thats when you start praying, pleading and hoping you can make your goal. On mile 26 my legs were grabbing all over the place, calves, quads, hammies and I just had to try to run as easy and light as possible. The last few hundred yards I was doing the staight legged funny run cause if I bent my legs to much they would cramp. I made it by 4 SECONDS!!! YEEHAW!! According to RunPix I passed 62 people the last 7 miles and got passed by 4, or a gain of 58 people the last 7 miles. Now that's how I like to finish a race.
After the race it took me awhile to be able to walk because my legs just wanted to cramp. So I went very slow for awhile until they started to return to normal. Loved eating ice cream, chocolate milk, yougart and bread after. I'm all for free food.
I'm sure there were a lot of PR's and great times due to the weather.
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2008 |
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2011 |
2013 |
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Actual |
Actual |
Actual |
Actual |
Actual |
Actual |
Actual |
| 1 |
|
6:21 |
6:45 |
7:02 |
7:06 |
8:08 |
6:45 |
7:00 |
| 2 |
|
6:27 |
6:39 |
7:11 |
6:59 |
7:30 |
6:41 |
7:06 |
| 3 |
|
6:04 |
6:16 |
7:00 |
6:42 |
7:34 |
6:24 |
6:50 |
| 4 |
|
6:04 |
6:16 |
7:01 |
6:33 |
7:15 |
6:07 |
6:39 |
| 5 |
|
6:02 |
6:14 |
7:16 |
6:47 |
7:38 |
6:24 |
6:56 |
| 6 |
|
6:02 |
6:13 |
7:22 |
6:25 |
7:11 |
6:06 |
6:40 |
| 7 |
|
6:30 |
6:52 |
7:10 |
6:26 |
7:19 |
6:16 |
6:38 |
| 8 |
|
6:50 |
7:17 |
8:00 |
7:54 |
8:32 |
7:13 |
8:07 |
| 9 |
|
6:52 |
7:21 |
7:45 |
7:43 |
7:52 |
6:58 |
7:21 |
| 10 |
|
6:30 |
6:45 |
7:45 |
7:24 |
7:40 |
6:58 |
7:17 |
| 11 |
|
7:14 |
7:40 |
8:06 |
7:34 |
7:51 |
7:04 |
7:24 |
| 12 |
|
6:28 |
6:39 |
7:23 |
7:16 |
7:36 |
6:57 |
7:09 |
| 13 |
|
6:48 |
7:02 |
7:33 |
6:56 |
7:24 |
6:28 |
6:44 |
| 14 |
|
6:18 |
6:37 |
6:58 |
7:03 |
7:30 |
6:42 |
6:56 |
| 15 |
|
6:20 |
6:29 |
6:50 |
6:35 |
7:12 |
6:18 |
6:32 |
| 16 |
|
5:58 |
6:16 |
7:00 |
6:28 |
7:23 |
6:06 |
6:39 |
| 17 |
|
6:11 |
7:18 |
6:56 |
7:11 |
7:11 |
6:22 |
6:30 |
| 18 |
|
6:26 |
6:27 |
7:21 |
8:27 |
7:35 |
7:07 |
6:45 |
| 19 |
|
7:04 |
7:40 |
8:51 |
8:01 |
7:53 |
7:11 |
7:02 |
| 20 |
|
6:02 |
7:10 |
7:27 |
7:35 |
8:02 |
7:18 |
6:46 |
| 21 |
|
6:00 |
7:01 |
7:54 |
7:08 |
7:14 |
7:05 |
6:27 |
| 22 |
|
6:15 |
7:04 |
8:15 |
7:53 |
7:45 |
8:13 |
6:46 |
| 23 |
|
6:16 |
7:54 |
7:33 |
8:16 |
7:24 |
8:28 |
6:29 |
| 24 |
|
6:03 |
11:21 |
7:33 |
7:35 |
7:00 |
7:46 |
6:26 |
| 25 |
|
6:11 |
15:38 |
8:34 |
7:28 |
7:22 |
8:54 |
6:52 |
| 26 |
|
6:22 |
11:12 |
6:35 |
6:46 |
7:21 |
8:32 |
6:35 |
| 26.2 |
|
1:15 |
2:20 |
1:30 |
1:50 |
1:46 |
1:49 |
1:20 |
| |
|
2:46:53 |
3:18:20 |
3:15:49 |
3:09:58 |
3:18:08 |
3:04:12 |
2:59:56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon run, sunny, temp. low 50's
First run since the marathon. I would have gone earlier this week but I've had a cold all week and been working 12 hour days. Everything felt pretty good exept for when I finished the easy run both my calves immediatly got a light cramp. It took about a minute for the cramp to release. Guess my legs still need some recovery time from the marathon.
Time 40:20, Mile avg. - 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Morning run, temp. 40'
Did the lower portion of Butterfield canyon. I did move a dead deer off the road so it wouldn't be a traffic hazard. Did the last three downhill miles in 6:20 avg.
Time 1:18:20, Mile avg. - 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon run, partly sunny, temp. 50'
Time 47:36, Mile avg. - 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Noon run, sunny, temp. 49'
Tried to push the pace but my brain didn't have the energy to push hard. Good thing I didn't feel like that at SG.
Time 28:40, Mile avg. - 7:10
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| | Race: |
SOJO Half (13.03 Miles) 01:25:33, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.57 | 13.03 | 0.00 | 0.00 | 13.60 |
| It was a nice morning for the race. It was cool as you'd expect in late October about 37' and a light wind as is normal for South Jordan. Taunia dropped me off just a little over a half mile from the start and I jogged to the start. Only had to wait about 10 minutes before the start.
I was thinking that this race was way to close to the St. George Marathon but I had a free entrance and it's my home town so I had to run it. After the first mile I felt great. I was hoping that a miracle had occured and I was totally recovered from the marathon. After 4 miles I was in 4th. It was about then that I could tell that my legs weren't as fresh as I'd hoped but still feeling good enough to finish well. I got passed around mile 7 and mile 10 to put me in 6th place. The last mile my legs were getting tired and complaining, but I finished well. I think the course was a bit short this year. they started up a hundred yards closer and the course was no different.
I just looked online and I came in 5th overall out of the 588 finishers. Now I'm doubting my abilitiy to count to 6.
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YR2010 |
YR2011 |
YR2012 |
YR2013 |
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| 1 |
|
6:58 |
6:19 |
6:10 |
6:13 |
| 2 |
|
6:52 |
6:17 |
6:26 |
6:31 |
| 3 |
|
6:56 |
6:02 |
6:08 |
6:05 |
| 4 |
|
6:56 |
6:34 |
6:50 |
6:45 |
| 5 |
|
7:03 |
6:10 |
6:40 |
6:30 |
| 6 |
|
7:22 |
6:12 |
6:25 |
6:32 |
| 7 |
|
7:15 |
6:40 |
6:47 |
6:52 |
| 8 |
|
7:03 |
6:08 |
6:20 |
6:31 |
| 9 |
|
7:02 |
6:10 |
6:15 |
6:28 |
| 10 |
|
7:03 |
6:03 |
6:23 |
6:30 |
| 11 |
|
7:00 |
5:56 |
6:18 |
6:33 |
| 12 |
|
6:34 |
6:36 |
6:53 |
6:54 |
| 13 |
|
6:43 |
6:50 |
6:53 |
6:58 |
| 13 |
|
0:44 |
0:48 |
0:41 |
0:11 |
| |
|
1:31.31 |
1:22.45 |
1:25.09 |
1:25.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon run, sunny, temp. 55'
Nice day. The legs weren't recovered from Saturday's half but felt pretty good with a slower pace.
Time 40:50, Mile avg. - 8:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 1.00 | 0.00 | 0.00 | 8.30 |
| Noon run, sunny, temp. 64'
What a nice day. Legs still not fully recovered but it's always nice to run. Did one mile faster at 6:55 pace.
Time 63:44, Mile avg. - 7:41
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Morning run, temp. 42'
Won't be 100% recovered by Saturday for the Halloween half but hopefully, I'll be able to turn out a decent race.
Time 31:24, Mile avg. - 7:51
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| | Race: |
Halloween Half (13.1 Miles) 01:23:23, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| They changed the course last minute and had us start at Deer Creek Resevior instead of Sundance. Probably better for my old man knees but I didn't get to fly down those first few miles. It was a near perfect morning for late in October. No wind and no clouds.
It was fun seeing all the different costumes before and after the race. I got up near the starting line and got off to a good start. After a mile I was in about 12th place. Shortly after I got chicked by a beautiful pirate. I thought, not so bad If I only get chicked once, however, after a few miles Cruella DeVille passes me like I was standing still and then passes the Pirate. I'm thinking maybe I shouldn't run these Halloween races. They're scarry.
Miles 1-5 6:03, 6:23, 6:53, 6:19, 6:32
I was hoping last weeks SOJO half didn't burn me out and it didn't. I was still feeling pretty good. I slowly started passing people.
Miles 6-10 6:36, 6:44, 6:19, 6:14, 6:13
Around mile 10 I passed a guy that was nice enough to point out that I was old. He asked me my age and when I said 48, he said that's my age. Always nice to know who your age group competition is. Around mile 11 I passed the Pirate. Nice, back down to only getting chicked by one.
Miles 11-13 6:26, 6:24, 6:31
My garmin has recorded the last two half marathons at right around 13 miles even. Don't know if it is the watch or the races.
Just looked at the stats. The women outnumbered the men 2 to 1. No wonder I like this race. There were 506 men and 1,028 women finishers.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run, temp. 45'
Legs doing ok considering the Half on Saturday. Maybe a few more days to get back to normal.
Time 27:52, Mile avg. - 7:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon run, sunny, temp. 53'
October ended up being my lowest mileage month so far this year. Too much work!
Time 46:06, Mile avg. - 7:41
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 5.00 | 0.00 | 0.00 | 5.40 |
| Morning run, temp. 40'
I set up a Father & Sons LV Ragnar team and we did a test the equipment 6AM run before the relay next Saturday. We had all 12 of the team but one son that couldn't make it. We also had several of the mom's come. After we had French Toast at my home.
I ran with Caleb the fastest runner on the team. He had to hurry home to get to work.
Time 37:06, Mile avg. - 6:52
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, Temp. 33'
Time 55:28, Mile avg. - 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, temp. 32'
Snowed a half inch but it didn't stick to the roads.
Time 54:15, Mile Avg. - 7:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| Morning run, windy, temp. 40'
Lower energy this morning, must be to much work. Looks like we'll have good weather for the LV Ragnar this weekend. It will be fun with 6 high school seniors and there dads.
Time 31:12, Mile avg. - 7:48
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.53 | 0.00 | 0.00 | 12.53 |
| Ran on the Slackers & Sons LV Ragnar team. I ran the 5th leg. Our van started at Noon.
Leg 5 at 2:20PM - 9.43 miles, Time 67:49, Mile avg. - 7:11. First half was slight uphill then second half slight down.
Leg 17 at 8:45PM - 3.1 miles, Time 22:07, Mile avg. - 7:08. A few ups and downs but not much overall evelevation change.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.77 | 0.00 | 0.00 | 6.77 |
| Second day of LV Ragnar
Leg 29 at about 4:00AM - Miles 6.77, Time 47:28, Mile avg. - 7:01. I didn't quite have my normal mojo for this relay. I really tried to pushed hard on this last leg and was suprised I couldn't go sub 7 avg.
The team overall did great with 6 sons and 6 fathers. A couple of the fathers hadn't been running and put forth the effort to get in enough shape to be able to jog the distance without walking.
Team time 23:01, 8th place overall out of 461 teams.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 2.00 | 0.00 | 0.00 | 12.10 |
| Morning run, temp. 37'
After 3 miles it started to snow lightly and never quite during the run.
Time 1:34:38, Mile avg. - 7:49
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run, temp. 40'
Time 35:45, Mile avg. - 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Morning run, windy, temp. 45'
For some odd reason I felt really good this morning, wish more of my runs could be like this. Ran the last mile in 6:36 into the wind.
Time 43:45, Mile avg. - 7:18
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Morning run, temp. 37'
Time 44:15, Mile avg. - 7:22
|
| | Race: |
Randy Treglown 5K Memorial (3.11 Miles) 00:19:39, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.89 | 0.00 | 3.11 | 0.00 | 4.00 |
| It's been just over a year since the great South Jordan school teacher died while jogging. This was the 2nd race in his honor. There was about 100 runners. The course starts at the Elkridge middle school were he taught for many years and goes around the grass field were he would have the kids run and then out onto the streets and back to the middle school.
I had decided to try and give this race a very good effort, I was going to run my race and run hard no matter what place I was in. When the race started I went out and was in the front pack and after the lap on the grass I was in first with a couple of guys right behind me. After mile one I still had one guy on my tail and I slowly pulled away from him about half way into the run. I ended up winning by about 30 seconds. My watch and a few others that ran all measured about 3.2. I ran it in 20:13 but adusted my time to 3.11 miles.
Dallas, Tanner, & Taunia all ran with Jamie and Amber also.
Mile 1 6:24, Mile 2 6:30, Mile 3 6:06, Final 0.39
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| Morning run, temp. 30'
Time 36:48, Mile avg. - 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.25 | 0.00 | 1.00 |
| Played a little football with the younger kids, but before that jogged a bit to warm up and ran a fast lap with Dallas.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In Ephraim, temp. 25'
Just went out for a short jog to get the blood flowing.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.25 | 0.00 | 2.00 |
| Noon run at work gym on treadmill. I need to quit eating so much or start running more, but at least the extra fat keeps me warmer during the winter.
Time 15:00
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| | 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. 10'
Time 35:40, Mile avg. - 8:07
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.45 | 0.00 | 0.00 | 0.00 | 11.45 |
| Morning run, windy, temp. 25'
About half way into the run it started snowing. Always nice to get out and breath some fresh air.
Time 1:35:08, 8:19
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| Morning run, temp. 10'
Time 35:10, Mile avg. - 7:54
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| | 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. 10'
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.45 | 0.00 | 0.00 | 0.00 | 11.45 |
| Morning run, temp. 20'
time 1:32:15, mile avg. 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.30 | 0.00 | 2.00 |
| Noon on the treadmill
Time 15:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.30 | 0.00 | 0.00 | 2.00 |
| Noon run on treadmill
Time 15:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.30 | 0.00 | 2.00 |
| Noon on Treadmill
Time 15:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Morning run at Little America on the Treadmill
Time 21:24, Mile avg. - 7:08
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.45 | 0.00 | 0.00 | 0.00 | 4.45 |
| Afternoon run,
Time 36:35, Mile avg. - 8:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Mid-morning run, sunny, temp. 25'
Time 58:30, Mile avg. - 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Morning run, temp. 22'
Felt better than the last few runs.
Time 1:27:01, Mile avg. - 7:46
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning run, temp. 30'
I ran just over 1,900 miles this year. The most I've ever run in a year! HAPPY NEW YEAR!!
Time 56:30, Mile avg. - 8:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1485.96 | 359.28 | 58.57 | 3.00 | 1906.81 |
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