| Location: Lehi,UT,United States Member Since: Dec 03, 2012 Gender: Male Goal Type: 5 K Finish Running Accomplishments: PRs
Aided
- 5k - 14:58 (Big Cottonwood 5k 2013)
- 10k - 32:14 (Deseret News 10k 2013)
- Half - 1:09:07 (AF Canyon Half 2013)
- Marathon - 2:25:22 (St. George Marathon 2013)
Unaided
- 400m - 48s
- 800m - 1:52.1s
- 5k - 15:59 (Solo Track Race 2013)
- 4M - 20:06 (Earn your turkey race 2013)
- Half - 1:14:11 (St. George Half 2013)
Long-Term Running Goals: Find my limits Personal: Married to Ashley and we have 6 children. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 217.80 | 13.00 | 37.60 | 3.00 | 271.40 |
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| Hoka Miles: 133.00 | Lunar Racer 3 Miles: 30.10 | Bare Foot Miles: 1.00 | Kinvara 4 - Blue Miles: 58.30 | Paradigm - Black Miles: 10.20 | Kinvara 4 - White Miles: 17.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the murdock in a windless, light rain. Very pleasant.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Treadmill
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.50 | 0.00 | 10.00 |
| Treadmill LT workout. 2.5 up.
3m @ 5:30 - 3min jogging rest
1.5m @ 5:20 - 3min jogging rest
1m @5:00
Cooldown. Felt pretty good today.
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| Lunar Racer 3 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Sunny run on the Murdock, on the phone almost the whole time :p
1 mile walk on the treadmill watching the kids play legos.
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| Bare Foot Miles: 1.00 | Hoka Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Warm + sun + dirt road = happy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| Met up with Fritz, 2xNate, Scott and Chris for a long run on the parkway. 6 out. 6 back tempo: 6:00, 5:35, 5:35, 5:30, 5:30, 5:45. Steady head wind made this a bit of a battle. 5 more for a cool down. |
| Kinvara 4 - Blue Miles: 17.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mother loop. Warm sun @ 11:00 am. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Track workout. Met Reed at the Lehi track at 5:30. 3 up. Strides.
3x1600m w/400m jogging recovery (5:08, 5:08, 5:08).
A few more for the cooldown. Consistent, if nothing else! Felt pretty good.
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| Hoka Miles: 3.00 | Lunar Racer 3 Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Tried the paradigm shoes...one last time. Ankle flared up again. Just the right one. Cursed shoes.
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| Paradigm - Black Miles: 10.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Met Reed and Toni at the soccer park in Orem for a run up Provo canyon. 55 degrees at 5am! Slight breeze down canyon.
1.5 warm up
3 miles up (5:50, 5:50, 5:45) 5:48 avg
1 mile easy
3 miles down (5:14, 5:14, 5:06) 5:11 avg
2.5 cool down
Reed looked great and was right behind me. I felt pretty good today. I'm experimenting with 3 workouts/week...we'll see how I hold up.
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| Kinvara 4 - Blue Miles: 11.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Fun in the sun on the Murdock. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| LONG RUN with Reed. We ran from Reeds house in AF to the Murdock trail and headed south until we hit 10m and then headed back. No wind! I reluctantly decided to throw in some marathon pace effort. Reed and I did the first mile together and I eased into my pace. Ended up with 7 miles on very gentle rollers coming north on Murdock. I then, Ran a half mile back to catch up with Reed and then finished it out to his house.
Splits: 5:44, 5:32, 5:33, 5:32, 5:34, 5:35, 5:31 (5:35 avg)
I felt surprisingly good. Highlight of the run was the fresh maple bar from Daylight Donuts that Reed's wife kindly offered after we got back.
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| Kinvara 4 - Blue Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Jordan River Trail with Kyle. The Jordan River stinks, but it was a good run anyway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Murdock easy with Ty and Kyle. I was going to do 3 tempo but I was feeling kind of beat so I bagged it. |
| Kinvara 4 - White Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 3.00 | 0.00 | 12.30 |
| Windy day. Tried to do 3 tempo but the wind made it hard! 3 up.
3m temp (5:18, 5:27, 5:40).
Jog home.
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| Kinvara 4 - Blue Miles: 9.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Worked in the yard all day moving grass.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 8.00 | 0.00 | 18.00 |
| Long run with Fritz, John, Scott, Jon K, Taylor, Toni and Bryce. 4 out into a steady head wind. 8 mile tempo in 5:20 avg, a good tailwind for some of it. 6 cooldown. Good stuff!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Scott's loop with Scott, Reed and Kyle.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Chilly morning with Ty and Nate around Alpine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.00 | 0.00 | 7.50 |
| Blasting wind! 2 up, 2 windy tempo miles (some of it to my advantage!) in 5:20, 5:18, 3 down.
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| Kinvara 4 - White Miles: 7.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 run around Lehi
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Striders Half Marathon (13.109 Miles) 01:11:04, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 13.10 | 0.00 | 20.10 |
| First race of the season and my first in 5 months. It was a good indicator.
Got up at 3:45 to meet Fritz at 4:40 in Sugarhouse. We got our numbers and got to the starting line by 6:30. ~2 mile warm up with Fritz, Riley and Dave. It was around 35 degrees at the start. Chilly but we knew it would get warm when the sun hit.
I ran the first 2 miles with Riley, trailing Fritz and an unknown (5:20, 5:24). After 2 Riley picked it up a bit and I followed for a couple miles (5:11, 5:14). We passed Fritz and the other guy around 2. I expected Fritz to join the party but found out later he wasn't feeling well. The next 4 miles were uneventful. I slowly watched Riley pull away but I was feeling fine and didn't want to push it knowing the last 5 would be rolling hills (5:19, 5:15, 5:18, 5:26).
After 8 miles they made us get off the road and onto a paved trail. It was constant rolling hills, short and steep, for the next 4 miles. The rollers chewed me up and spit me out. (5:30, 5:30, 5:40, 5:33). Last 1/2 mile was flat and I was able to get back to pace but I was pretty beat (5:34, :41).
I Cooled down for 3 with Riley, Fritz and Dave on some trails around the lake and then another 3 with just Fritz and I.
Riley and Dave had good come back races. On a good day, Fritz could have run the race twice at the pace I ran it once...he'll be deadly with a good taper come Boston.
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| Hoka Miles: 7.00 | Lunar Racer 3 Miles: 13.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Slow, sunny miles around Lehi and Alpine.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| More easy miles, on the dirt this time. I'm recovering slower than I anticipated.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 217.80 | 13.00 | 37.60 | 3.00 | 271.40 |
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| Hoka Miles: 133.00 | Lunar Racer 3 Miles: 30.10 | Bare Foot Miles: 1.00 | Kinvara 4 - Blue Miles: 58.30 | Paradigm - Black Miles: 10.20 | Kinvara 4 - White Miles: 17.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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