| 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 | | 244.20 | 25.00 | 6.00 | 4.00 | 279.20 |
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| Provision 2 - Green Miles: 21.25 | Asics Clod Hoppers Miles: 81.75 | Hoka Miles: 24.60 | Type A6 Miles: 5.00 | Hoka Contact 2 Miles: 57.50 | NB 1400v2 Miles: 14.00 | Lunar Racer 3 Miles: 41.00 | 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 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM: Murdock with the crew (7:45)
PM: Lehi loop (7:20)
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| Provision 2 - Green Miles: 5.25 | Asics Clod Hoppers 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 4.00 | 17.00 |
| AM
Track Workout with Scott, Reed and Chad. Matt and Chris were there too but started earlier.
3 up. 4x1m (5:03, 4:59, 4:58, 5:03) with 2 laps jogging recovery. 2.5 cooldown.
Pace felt good but my lungs are raw from coughing and the lingering cold, which made these less fun than normal. Good to get it in.
Pm: 5 miles on the leg trail. Slow. 8:00s.
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| Hoka Miles: 7.00 | Type A6 Miles: 5.00 | Hoka Contact 2 Miles: 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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| JRT with the crew. 12m in 7:20s
pm: 4 m on the treadmill in 8:00s.
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| Provision 2 - Green Miles: 4.00 | Asics Clod Hoppers 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 |
| Alpine loop with the crew |
| Hoka Contact 2 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long run on the St. George course. Felt heavy but had a good go of it. Ran with Aaron and Scott. 6 easy 6:45, 12 tempo in 5:30 avg. Starting at the bottom of Dameron Valley, 4 more at 6:00 and 1 at 7;30. Averaged 6 for 22. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| Easy run with Scott, Brandon, Matt, Chris and Chad. 7:30s
PM: 6 miles around Lehi 7:10s
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| Hoka Contact 2 Miles: 6.00 | Asics Clod Hoppers Miles: 11.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.10 | 0.00 | 0.00 | 0.00 | 18.10 |
| AM: Thanksgiving Point loop with Matt and Scott (7:45s)
PM: 6 miles around Lehi. 7:30s |
| Hoka Miles: 6.10 | Provision 2 - Green 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 10.00 | 0.00 | 0.00 | 17.00 |
| TRACK WORKOUT
Met Nate C and Reed at the AF highschool track. 3 warmup with a couple laps of straight aways. 2 mile cooldown.
5 x 2m intervals with 3 min. jogging recovery, 5:20 avg
- 5:16, 5:24
- 5:23, 5:15
- 5:21, 5:18
- 5:20, 5:19
- 5:20, 5:20
This was Nates idea. The 5:15s were all his fault. He looked great today. I felt ok but tired, they got easier as the workout progressed, I almost threw in the towel after #2; I'm glad I didn't.
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| NB 1400v2 Miles: 14.00 | Hoka Contact 2 Miles: 3.00 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: Jordan River Trail with Matt and Ty - hammered, slow easy pace. 8 avg
PM: Lehi loop. 7:25 avg
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| Hoka Miles: 6.00 | Asics Clod Hoppers 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Murdock with Matt, Reed, Chad and Chris. Lethargic group this morning. 7:50
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| Hoka Contact 2 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 10.00 | 0.00 | 0.00 | 22.00 |
| Provo canyon 10/10 with Matt, Scott, Jon, Fritz, Taylor, and Reed. 7:10 on the way up. 5:10 on the way down. Felt really good today. It was amazing to have 6 guys in a tight pack all the way. I think I hit a 10k PR too :s. 2 miles cool down. |
| Lunar Racer 3 Miles: 22.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| AM: Scott's loop with the crew. 12 @ 7:25
PM: Lehi loop with the rain. 5.5 @ 7:10
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| Hoka Miles: 5.50 | Asics Clod Hoppers 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| AM: Alpine out and back with Scott, Matt and Jeff. 7:45.
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| Hoka Contact 2 Miles: 12.20 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| Workout day with Matt, Scott, Chris and Chad. 2 warm up. 1k on 1k off for 10k Strong head wind for the first 6, same tail wind on the way back. Off splits were all around 5:50 pace, on splits were around 3:15-20. Felt tired. |
| 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: JRT with Scott, Matt and Jeff. 7:40s
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| Asics Clod Hoppers Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Murdock @ 7:10s - slept in a little and ran alone
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| Hoka Contact 2 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 | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| Provo canyon with Scott and Taylor. 9 up at 6:30, 5 down at 5:18 avg, 4 more at 5:50, and then a couple grass laps bare foot.
Great run with good friends. Felt great.
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| Lunar Racer 3 Miles: 19.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | 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. 7:45
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| Asics Clod Hoppers 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 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 244.20 | 25.00 | 6.00 | 4.00 | 279.20 |
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| Provision 2 - Green Miles: 21.25 | Asics Clod Hoppers Miles: 81.75 | Hoka Miles: 24.60 | Type A6 Miles: 5.00 | Hoka Contact 2 Miles: 57.50 | NB 1400v2 Miles: 14.00 | Lunar Racer 3 Miles: 41.00 | 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 | |
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