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Deseret News Classic 10K

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2012201320142015
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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Universe Lifetime Miles: 118.80
Bare Foot Lifetime Miles: 8.80
Minimus Green Lifetime Miles: 67.80
Hoka Lifetime Miles: 521.60
Type A6 Lifetime Miles: 98.00
Lunar Racer 3 Lifetime Miles: 247.30
Kinvara 4 - Blue Lifetime Miles: 344.90
Provision 2 - Green Lifetime Miles: 426.15
NB 1400v2 Lifetime Miles: 130.00
Hoka Contact 2 Lifetime Miles: 243.46
Asics Clod Hoppers Lifetime Miles: 157.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.2616.0020.007.73266.99
Provision 2 - Green Miles: 68.70Hoka Contact 2 Miles: 77.76NB 1400v2 Miles: 5.00Kinvara 4 - Blue Miles: 45.10Asics Clod Hoppers Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Quad still very sore

Provision 2 - Green Miles: 1.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Better...

Hoka Contact 2 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Almost there

Provision 2 - Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Riverton 5k with Ezra. He ran 24:30. 

3 more with Noah. + 4 200m hill sprints

Hoka Contact 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Easy miles on the dirt road in Lehi. 7:30 avg.

Provision 2 - Green Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.003.7310.03

TRACK WORKOUT

Met Matt, Trevor, Reed and Jeff at the West Lake Highschool Track at 5am for some 1000s. 2 up, 3 down.

6x1k (3:05, 3:02, 3:04, 3:02, 3:02, 2:59) w/ 1 lap jogging rest

Felt good. Quad didn't hurt at all, so I think that's behind me. Fun times.

NB 1400v2 Miles: 5.00Hoka Contact 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Alpine out and back. 7:30 avg.

Provision 2 - Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.002.0010.10

Provo Canyon with Brandon and Emily.

Picked it up for 2 miles down the canyon. I planned on 3 but didn't feel recovered from Tuesday. 4:52, 5:01

 

Kinvara 4 - Blue Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Murdock with the crew. 

Hoka Contact 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5016.003.000.0021.50

Long run with Matt and Nate.

1 mile warm up.

6m @ 6:00, 1m @ 5:25, 6m @ 6:00, 1m @ 5:25, 4m @ 6:00, 1m @ 5:30. 1.5 

This was an odd workout but I enjoyed it. Felt good. Matt and Nate looked strong.

2 hours bouldering in the afternoon.

Kinvara 4 - Blue Miles: 21.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Scott's loop with Scott. 7:20 avg.

Hoka Contact 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

Ran to the Alpine drinking fountain and back. 7:12 avg. 

Provision 2 - Green Miles: 13.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.006.000.0013.40

Ran from the Chevron in Highland, 6 miles up AF canyon (about 1000 feet).

3x2m down canyon with 1/4m jogging recovery (about 3 minutes)

(4:48, 4:44), (4:43, 4:48), (4:58, 5:14)

This was tough. Fun to get the faster paces though. 

Kinvara 4 - Blue Miles: 13.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.000.000.0010.16

Moderate run with Reed around Highland and Alpine. Went faster than I wanted to, but it felt fine. 6:50 avg.

Hoka Contact 2 Miles: 10.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Recovery miles on the dirt road in Lehi. 8avg.

Provision 2 - Green Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.005.000.0020.00

Provo Canyon with Scott and Reed.

Planned on 10 up, 3-2-1 on the way down. I only did 3-2.

3 down southfork just under 5:00. 2 down provo canyon around 5:05.

Started the run with an upset stomach and a tweaked ankle. Things only got worse :(

Still got in 5 miles of speed. One of the most uncomfortable runs I've ever had. I ended up having the flu and spent the weekend sick. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. Went fishing.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Track workout with Matt, Scott and Reed. 4 up. 2 down. 

4x800m with 1 lap jogging recovery in 2:21, 2:21, 2:21, 2:15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7:40

Hoka Contact 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Hoka Contact 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Race: Deseret News Classic 10K (6.214 Miles) 00:32:30, Place overall: 15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.000.0010.00

Warmed up 3 miles with Matt.

I went out easy, for the grade. I could tell after 1/2 mile that there was some lingering fatigue. I tried to ignore it and just keep going. After 3.5 miles I knew I was in trouble. After 4.5 I was done. I mentally gave up and jogged in.

Splits: 4:55, 4:54, 5:12, 5:15, 5:24, 5:46, 1:06

It was a disappointing race. I thought I was ready for a good one. Fun to see some great performances by some good friends. Next time...

Hoka Contact 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy miles with Ashely and Noelle.

Hoka Contact 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Murdock. Had to pick it up the last bit to make it to a meeting.

Provision 2 - Green Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Mother loop

Asics Clod Hoppers Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

3-2-1 solo in Highland. 3@5:30, 2@5:18,5:17, 1@5:01

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Murdock

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
223.2616.0020.007.73266.99
Provision 2 - Green Miles: 68.70Hoka Contact 2 Miles: 77.76NB 1400v2 Miles: 5.00Kinvara 4 - Blue Miles: 45.10Asics Clod Hoppers Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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