| 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 | | 853.15 | 118.10 | 36.28 | 0.50 | 1008.03 |
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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 |
| Noon run, Temp. 15'
Time 36:15, Mile avg. - 8:04
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Morning run
Time 42:24, Mile avg. - 8:09
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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. 32'
Time 31:30, Mile avg. 7:53. Had to push way to hard for the sub 8 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run
Time 63:20, Mile avg. 7:55
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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
Time 33:54, Mile avg. - 8:29
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Morning run, in 6" of snow.
Time 30:30, Mile avg. 9:15
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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. 20'
Time 32:06, Mile avg. - 8:02
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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 |
| Nice morning run with the great Tom Lee in St. George. Cloudy, temp. 55'
Time 45:45, Mile avg. - 9:09
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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. 35'
Little sore from playing BB the last two evenings.
Time 34:40, Mile avg. - 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
| Morning run, temp. 47'
Time 53:50, 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. 45'
Time 38:05, Mile avg. - 8:17
|
| | 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 25', 1/2 inch snow.
Time 41:00, mile avg. 8:55
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| morning run, temp 25'
Time 34:00, mile avg. 8:06
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| evening run
Time 23:30, mile avg 7:50
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.50 | 0.00 | 0.00 | 2.00 |
| evening Treadmill
Time 15:40, mile avg. 7:50
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| noon run, temp. 60'
Time 44:00, mile avg. 8.00
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| morning run, temp. 45'
Time 42:05, mile avg. 7:40
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 7pm run, temp. 60'
Time 30:52, Mile avg. 7:43
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| noon run, temp. 60'
Time 42:54, Mile avg. 7:48
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| noon run, temp 60'
Time 44:16, mile avg. 8:03
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| morning run, temp 55'
Time 43:27, mile avg. 7:54
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 7pm run, temp 60'
Time 43:03, mile avg. 8:12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| evening run, temp. 65,
Time 41:42, mile avg. 7:57
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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, rain and snow mix, temp. 37.
Time 38:33, mile avg. 7:43
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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, temp. 50'
Time 40:50, mile avg. 8:10
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| | 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. 45'
Time 62:40, mile avg. 7:50
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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. 50' windy
Time 32:28, mile avg. 8:07
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| noon run, temp. 45', windy, cloudy
Time 43:05, mile avg. 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| morning run, temp. 46', windy
Time 61:44, mile avg. 7:43
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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 |
| Evening run, temp 47'
Time 30:00, mile avg. 7:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Evening run, Temp. 45'
Time 41:14, mile avg. 7:30
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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, temp 55'
Time 39:40, mile avg. 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| morning Run, rainy
Time 45:30, mile avg. 8:17
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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 |
| Evening run, temp 50'
Time 30:48, mile avg. 7:42
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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 |
| Noon run, temp. 55'
Time 58:24, mile avg. 8:13
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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, temp. 55'
Time 31:44, mile avg. 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| Morning run
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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 |
| Evening run, temp. 70'
Time 31:00, mile avg. 7:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 0.00 | 7.75 |
| Evening run, cloudy, temp. 70'
Time 62:11, mile avg. 8:01
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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, temp 45'
Time 30:09, mile avg. 7:32
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| late morning run, temp. 45'
Time 66:28, mile avg. 7:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Morning run, temp. 35-40'
Time 59:45, mile avg. 7:28
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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 |
| Evening run, temp. 50', windy
Time 29:00, mile avg. 7:15
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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 |
| Morning run, Temp. 35', Snowing
Time 40:50, mile avg. 8:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| Morning run, temp. 40', windy
Time 60:32, mile avg. 7:34
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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 |
| Evening run, temp 60'
Time 31:00, mile avg. 7:45
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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 |
| Evening in Vernal, temp. 60'
Time 31:24, mile avg. 7:51
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.50 | 0.00 | 5.50 |
| Noon run, sunny, temp 65'
Kenna road her bike with me.
Time 38:48, mile avg. 7:04
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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. 53'
Time 34:00, mile avg. 8:30
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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. 67'
Time 1:30:27, mile avg. 8:07
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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. 55'
Time 31:08, Mile avg. 7:47
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| | 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. 50'
Time 36:11, mile avg. 7:52
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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 50'
Time 33:04, mile avg. 8:16
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.60 | 0.00 | 4.60 |
| Morning run,
Time 33:07, mile avg. 7:12
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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
Time 31:27, mile avg. 7:52
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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. 50'
Time 32:12, mile avg. 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Morning run, temp. 50'
Time 30:36, Mile avg. 7:39
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run, snowing in May??? Temp. 35'
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Morning run, Temp. 40'
Time 30:00, Mile avg. 7:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| Morning run.
Time 57:20, mile avg. 7:10
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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'
Time 31:56, mile avg. 7:59
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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. 54'
Time 32:44, mile avg. 8:11
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Morning run, temp 60'
Time 30:12, mile avg. 7:33
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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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| | Race: |
Scandinavian Festival 5k (2.93 Miles) 00:18:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 2.93 | 0.00 | 2.93 |
| 7:00am start, sunny, temp. 45'
There were about 100-150 runners. After a half mile I had worked my way up to fourth place with first place way ahead and second and third just ahead of me. At about a mile the course turns and the guy in first didn't. I was then passed the other two guys and I was in first place. But it wasn't to last as the clearly faster runner that took the wrong turn recovered and passed me with about a half mile to go.
Mile times 6:36, 6:27, with the last .93 in a mile average of 6:10.
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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 |
| Morning run
Time 39:00, mile avg. 7:48
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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. 60'
Time 31:30, mile avg. 7:53
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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. 65'
Time 31:44, mile avg. 7:56
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Morning run, Temp. 65'
Time 29:48, mile avg. 7:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run, temp 70'
Time 23:15, mile avg. 7:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| ran near beach in Malaga Spain, then up a steep hill to a castle.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run, temp. 70'
Time 23:20, mile avg. 7:47
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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. 70'
Time 32:24, mile avg. 8:06
Sore throat, hope it goes away soon.
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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.
Have sore throat.
Time 34:00, mile avg. 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run up & down Butterfield canyon. Temp. 55'
Time 68:00, mile avg. 8:30
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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, cold is feeling a little better.
Time 34:00, mile avg. 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run
My cold is winding down after a week of misery.
Time 25:00, mile avg. 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Morning run, Butterfield canyon, 70'
Time 87:00, mile avg. 8:42
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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, temp 70'
Time 22:54, mile avg. 7:38
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run
Time 24:18, Mile avg. 8:06
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Morning run, temp. 75'
Time 23:20, Mile avg. - 7:47
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| Morning run, Butterfield Canyon, Temp. 75'
Haven't been running enough my legs started getting to tired at mile 10 then cramped at mile 11. Had to take a couple walk breaks and run the last couple slow.
Time 1:28:36, Mile avg. 9:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Evening run in Vernal. Temp 80' cloudy
Time 57:12, mile avg. 7:54
Started getting head ache during the run.
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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 |
| Evening run in Vernal, temp. 70' sprinkling rain.
Time 30:52, Mile avg. - 7:43
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.80 | 0.00 | 0.00 | 4.80 |
| Morning run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Morning run, on the Boise river path. Wasn't feeling great but got a good run in.
Time 39:00, mile avg. 8:15.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Evening run in Vernal, cloudy, temp. 85'
Time 56:45, mile avg. 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.25 | 0.00 | 5.25 |
| Evening run in Vernal, temp. 90'
Tried to push the last mile but couldn't get going like I'd hoped.
Time 40:25, mile avg. 7:42
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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 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Butterfield Canyon
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| | Race: |
Temple to Temple (3.03 Miles) 00:19:35 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Taunia, Darcie, Kenna. Dallas, & Rachael all ran the race. It was a nice day for the race. I wasn't feeling race ready and never felt good.
Mile times: 6:09, 6:31, 6:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Noon run at Bear Lake, with Dalla, Rachael, and Bryan. I ran the first two with everyone and the last two I pushed it back to the cabin faster.
Time 34:54, mile avg. 8:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run at Bear Lake. Temp. 55-60'
Time 70:15, Mile avg. 8:47
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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. 70'
Time 36:08, mile avg. 8:02
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.50 | 0.00 | 0.00 | 4.50 |
| morning run
Time 34:36 mile avg. 7:42
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning run
Time 47:18, mile avg. 7:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| Morning run
Time 90:06, mile avg. 8:07
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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
Time 35:36, mile avg. 7:55
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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
Time 45:24, mile avg. 7:34
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| morning run
Time 37:48, mile avg. 8:24
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Morning run
Time 48:28, Mile avg. 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning run, Butterfield Canyon
Time 2:08:54, mile avg. 9:12
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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
Time 37:06, mile avg. 8:14
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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
Time 44:38, mile avg. 7:26
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ephraim Canyon
Time 128:36, mile avg. 9:12
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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
Time 36:27, mile avg. 8:06
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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
Time 43:45, mile avg. 7:18
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| morning run, didn't feel so good today
Time 37:45, mile avg. 8:23
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| morning run
Time 49:06, mile avg. 8:11
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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
Time 37:27, mile avg. 8:19
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.15 | 0.00 | 0.00 | 0.00 | 16.15 |
| Morning run, temp near 70
Time 2:11:00, mile avg. 8:10
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run
Time 36:54, mile avg. 8:12
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| Morning run. Sad it's dark again.
Time 44:15, mile avg. 7:23
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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
Time 36:54, mile avg. 8:12
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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 |
| Morning run,
Time 47;57, mile avg. 8:00
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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
Time 33:36, mile avg. 8:24
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 1.00 | 0.00 | 16.00 |
| Morning run, Butterfield Canyon
Time 2:24, mile avg. 9:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Morning run around daybreak lake
Time 42:20, mile avg. 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| Morning run
Time 43:30, mile avg. 7:15
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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
Time 36:22, mile avg. 8:05
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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 |
| Morning run
Time 50:09, mile avg. 8:22
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 1.00 | 0.00 | 16.00 |
| Morning run, Butterfield Canyon
Time 2:22:10, mile avg. 8:53
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 0.00 | 6.00 |
| Morning run
Legs still sore from weekend run. Didn't push as hard as I'd like to have.
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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.
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| | Race: |
Sandy Firestation Half (13.1 Miles) 01:36:28, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.15 | 13.10 | 0.00 | 0.00 | 13.25 |
| It was a perfect morning for a half marathon. No wind and the temperature was about 50'. Dallas and Rachel wanted to run a half marathon for Rachel's first half and they picked the Sandy Firestation half due to timing and cost. I drove us up there and we got ready.
My training has been terrible this year in the fact that I feel way slower than normal and my legs keep cramping up near the end of my long runs and I'm not even at race pace. Turning 52 has not been nice to me, I have just slowed down and if I try to speed up I have problems.
So due to my training I decided to run the pace I plan on running at St. George in three weeks which is about 10 minutes slower than last time I ran St. George and if I still felt good I'd run the last couple of miles of the half marathon as fast as I could. This would help me determine if my marathon pace as right due to my slower old aged body.
First 4 miles: 7:00, 7:26, 8:17, 7:05 ( about 1:15 slower than last year) The gun went off and there were no really fast runners that showed up with only about 60-70 runners. A few years ago I would have been off and winning, but this year at mile one, 3 men and 1 woman were ahead of me. At mile two the hill gets going and I passed two of the men but got passed by another woman. From that time on the placement didn't change.
Next 4 miles: 6:53, 7:00, 7:18, 7:10 ( about 1:20 slower than last year) These miles are slightly down hill and unfortunately I felt like I was at marathon pace and didn't have extra.
Next 5 miles: 7:00, 7:53, 8:23, 7:28, 6:53 ( about 1:30 slower than last year) With 5 miles to go I felt pretty good and that I was at about the right pace, however, with a couple of miles left I could tell my left thigh was thinking of cramping up. I walked through the next aid station and took my time then I started again and my leg felt much better so I pushed the pace again but it only took a quarter mile for the beginning of the cramping sensation to return. So instead of running a super fast last downhill mile with the possibility of catching one or two of the women that were ahead of me I just coasted to the finish.
Now I'm worried that I'm going to cramp up half way through the St. George marathon even if I go at a pace much slower than in past years.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run
Time 36:32, mile avg. 8:07
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| Morning run,
Time 44:06, mile avg. 7:21
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run
Time 46:12, mile avg. 7:42
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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 |
| Morning run,
Time 46:12, Mile avg. 7:42
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run,
Time 31:36, Mile avg. 7:54
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 6.00 | 1.00 | 0.00 | 16.00 |
| Morning run, Butterfield canyon, temp. 33'
My best canyon run yet. Like the cooler temps. I did take about 3 one minute drink breaks.
Time 2:16:54, Mile avg. - 8:33
|
| | 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. 39'
Time 36:33, mile avg. 8:07
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| Morning run, temp 39'
Time 43:16, mile avg. 7:13
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Morning run
Time 35:40, mile avg. 7:56
|
| | 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 50
Time 45:36, mile avg. 7:36
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 3.00 | 0.00 | 10.00 |
| Morning run, on lower Butterfield.
Last 3 miles in 5:59 avg, very aided. While I was killing myself on the last three miles, James passed me without even breathing hard.
|
| | 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. 38'
Time 32:24, Mile avg. 8:06
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 1.00 | 0.00 | 6.00 |
| Morning run, temp 34'
Time 45:24, mile avg. 7:34
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| |
| | Race: |
St. George Marathon (26.2 Miles) 03:25:49, Place overall: 660, Place in age division: 41 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| It was a great day for a marathon. Cool temperatures at the start (low to mid 40's) and probably low 60's when I finished.
This year I got way out of shape over the winter and never did the training to get back into the shape I like need to get to so I have a chance of a sub 3. I was surprised at how slow it took me to get back in any kind of shape in my older age. So I knew going into the marathon that it would be slower one. I thought I had a 5% chance of getting a 3:15 if everything went perfect, about a 7:26 pace. Of course it didn't go perfect.
As usual I rode over to the start with Great Tom and Kim Lee. It was Kim's 10th SGM and all in a row. I tried to find some South Jordan friends at the start but didn't ever bump into them.
When the gun finally went off I was feeling good. I tried to keep the pace slow and easy.
First 7 miles (7:40, 7:28, 7:05, 7:03, 7:15, 6:55, 7:07) 7:13 avg.
Next 6 miles (9:25 pit stop, 7:54, 7:57, 8:16, 7:54, 7:30) 8:27 avg. At 13.1 I was at a 7:41 avg. This is usually the time to hit some fast miles, but I could tell my legs were not ready for 13.1 more of fast miles.
Next 7 miles (7:49, 7:22, 8:02, 7:46, 8:09, 8:42, 8:17) When I was at about 15.5 miles my right lower calf started getting tight and soon after a felt a few tugs on the left quad. I have a problem with cramping and it would get bad if I didn't back off to 8 minute miles. I took a few walk breaks during this period to keep my legs cramp free.
Last 6.2 miles (8:04, 8:08, 8:11, 7:47, 8:03, 8:13, 1:45) Next time I run the SGM I need to respect the distance and train so I can take advantage of all the down hill the last 6 miles. I definitely got passed much more that I was passing the last 6 miles.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 1.50 | 0.00 | 5.50 |
| morning run, temp. 37'
Took the whole week off after the SGM. Ready to go!
Time 37:24, mile avg. 6:48
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| Evening run in Vernal, temp. 55'
Time 28:56, mile avg. 7:14
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run, windy, temp. 58'
Time 31:36, mile avg. 7:54
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| ran 5 miles then made it to the start of the Sojo half and ran 2.5 with the racers and turned of and went home. My last three miles were in 19:40.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| time 30:10, Mile avg. 7:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.50 | 0.50 |
| ran with scouts. Half in 2:40
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| time 32:24
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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
Time 32:24, Mile avg. 8:06
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Morning run
Time 41:15, Mile avg. 7:30
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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
Time 29:45, Mile avg. 7:26
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run
Time 29:48, Mile avg. 7:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 0.00 | 0.00 | 5.50 |
| Noon run
Time 40:30, Mile avg. 7:22
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run
Time 31:15, Mile avg. 7:49
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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
Time 32:48, Mile avg. 8:12
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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
Time 31:30, Mile avg. 7:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| Morning run
Time 59:12, Mile avg. 7:24
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run
Time 31:32, Mile avg. 7:53
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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
Time 30:56, Mile avg. 7:44
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run in Ephraim
Time 32:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Morning run in Ephraim
Time 32:00, Mile avg. 7:48
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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
Time 33:16
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Morning run
Time 31:24
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.50 | 0.00 | 5.50 |
| Afternoon run, temp 53’
Time 39:18, Mile avg. 7:09
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Morning run, temp25’
Time 63:06, Mile avg. 7:54
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 853.15 | 118.10 | 36.28 | 0.50 | 1008.03 |
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