| 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 | | 241.65 | 6.50 | 30.30 | 6.00 | 284.45 |
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| Altra Instinct Miles: 105.40 | Kinvara 2 Miles: 152.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | Weight: 152.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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20 frigid, snowy miles to kick off the new year. Met Matt, Jake, Brandon, Toni, Dan, and Chad in Lehi for a long run. Easy pace for the first 10 then a little faster (not much) for the last 10. A little slippery but not bad. Matt's wife left us a great breakfast to cap it all off. Good times.
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| Altra Instinct Miles: 20.00 |
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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 |
| Very cold. 6 at the start. 0 at the end! 10 easy miles with Matt and Reed. Felt good. Long run didn't wear me down too much. Still struggling a little with the IT band. | |
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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 |
| Treadmill miles. IT band didn't hurt a bit! most @ 1.0 incline. |
| Altra Instinct 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 | | 9.10 | 1.00 | 0.00 | 0.00 | 10.10 |
| More treadmill. IT band didn't hurt during but it did start hurting after :( |
| 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 | | 9.00 | 0.00 | 7.00 | 0.00 | 16.00 |
| Wow! Met up with die hards Jake, Matt, Fritz, Scott, Andrea and Chad for a tempo run. 4 miles warm up. 7°. Official plan was to run a 10 mile tempo run. I knew I wouldn't be able to hang for 10 so I decided to play it by ear. Here's what happened. 5:22, 5:30, 5:45
Ouch! Circle back for 0.5
5:25, 5:30
Whew. Looking like a 3-2-1 day. Circle back for 0.5.
5:20
"Ok. That's a wrap. Good enough for one day." -Mike
"Hey, you're good for one more, right?" -Jake
"uh, of course!...(after some rest)" -Mike
Circle back for 0.5.
5:29 ~3m cool down. I'm happy with the workout. <5:30 is still too fast for me to sustain...maybe someday! Breakfast at Jake and Andrea's. Thank you! | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 152.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 1.50 | 0.00 | 0.00 | 15.00 |
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10 treadmill miles. Threw in a little MP to keep from going insane. No IT band pain this morning. PM: 5 miles easy on the treadmill.
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| Altra Instinct Miles: 15.00 |
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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 |
| 10 easy, icy, chilly, lonely miles. Had another late night so I missed the group. Amazing how much more pleasant the outside miles are than the treadmill miles! IT band tightened up afterwards...the battle rages on. | |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flu |
| 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 | | 12.50 | 0.00 | 3.10 | 0.00 | 15.60 |
| 40°, sunny, slight breeze. Perfect conditions. I wasn't quite over the flu but feeling better I decided to go out. Ended up running up the south side of Suncrest. 1761ft of elevation gain. Averaged 7:30s for the uphill. 6:00s for the down. Middle section on the way down I threw in some faster miles: 5:39, 5:18, 4:58, :30 (15:56 for 5k). The only way you could get more AID than going down Suncrest would probably be a 3 mile high base jump. Felt great. http://connect.garmin.com/activity/260437007 | |
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy miles on the TM. |
| Altra Instinct 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Went to the Olympic Oval in Kearns with Matt, Scott, Toni. Met Jake, Andrea, Colin, Kevin and Kramer. We decided to do 4 x 1M repeats with about 800m recovery. My splits: 5:11, 5:07, 5:13, 5:12. Jake, Kramer and Scott were about 4:50 ish. 4 mile warm up and about 2 cool down. Scott is back! Matt did a 4m tempo run as he had done mile repeats earlier in the week. Felt good. The last one was tough. I was feeling Thursday's run a bit. It was super fun to be back on the track. It brought back some great memories. I hope to get a few more workouts like that in this winter! | |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| Easy miles with Matt and Toni. 0° when we started. -2° when we finished! I was dressed just about perfectly and was comfortable despite the cold. Legs felt a little heavy. Averaged 8 min pace. |
| Altra Instinct Miles: 11.40 |
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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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| Wimped out and went to the gym. 9 easy miles on the mill with 1 at a little faster pace. Weights and foam roller after. |
| 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 | | 6.20 | 2.00 | 0.00 | 0.00 | 8.20 |
| Met Matt, Reed, Toni and Spencer for the early shift. It was 15 degrees. 15 degrees never felt so warm! It was great. I was a little overdressed but comfortable the whole way.
3 easy, 2 at HMP (I hope) 5:35 (slightly down), 5:45 (back up). 3 easy.
Felt good.
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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 | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
| Easy miles with Matt. Cold again! |
| Altra Instinct Miles: 6.00 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy jog with Matt |
| Altra Instinct Miles: 4.00 |
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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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| | Race: |
St. George Half Marathon (13.1 Miles) 01:14:04, Place overall: 11, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 13.10 | 0.00 | 19.70 |
| This was my first 1/2 with any real training behind it. It was a blast. Did a 2 mile warm up with Scott, Matt, Toni, Brandon and Spencer. Started out trailing the lead pack. I found Karl Siebach and Zak James right at the start. They seemed to be running about the pace I was looking for so I latched on to them. First 3 miles were a steady 5:40 pace. Zak sped up a bit after 3 and I went with him, mile 4 was 5: 35. As the hills started rolling I backed off. Mile 5 was 5:45. Karl passed me up the first big hill. I passed Walter around this point. Next 2 were 6:06 and 5:57 up the hills. Karl gap'd me by about 30 meters. Downhill mile was 5:28. I was still feeling strong and was quite surprised I was still moving! I caught Karl during the next mile: 9 and 10 were both 5:40 as we ran together. The next mile faded a little: 5:46. I was starting to feel the hamstrings. Otherwise I felt great. 2 miles to go, I decided to speed up a little and pass Karl. Body responded well to the pace so I held it. Last 2 miles: 5:30, 5:29. I felt great at the end. It was a good test of my fitness. I was probably in shape to go a bit faster as I had a lot left at the end. I was hoping for a 1:15 so I was very pleased with the time. It was awesome to have so many of the early morning group there. Hooked up with Scott and Spencer for a cool down. Then I went on a beautiful, sunny hike through the red rocks near Tuacahn. Clear blue skies and 60 degrees. Couldn't ask for a better conclusion for the trip. | |
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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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy recovery miles on the treadmill. Legs felt beat up at the start but much better towards the end.
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| Altra Instinct 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy miles with Matt and Spencer. 6 degrees. Stayed warm enough though. Legs feel great. | |
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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 | 0.00 | 0.00 | 3.00 | 10.00 |
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I had to work late last night and early this morning for a sales demo (lame) so I missed the group workout this morning. I headed to the gym for lunch. The warm up felt good so I decided to throw down some speed. It went like this: - 4m warm up
- 1m @ 12.5 (4:48)
- 1/4m @ 6 (2:30)
- 1m @ 12.5: (4:48)
- 1/4m @ 6 (2:30)
- 1/2m @ 12.6 (2:22)
- 1/4m @ 6 (2:30)
- 1/2m @ 13.5 (2:13)
- 2.25m cool down
I wanted to do 3x1 mile but it wasn't happening at that pace. Cut down to 2 halves. The last one was inspired by Scott and...it was hard.
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 |
| 10 blissful easy miles in a balmy 25 degrees with Scott, Matt and Spencer. I've never been so happy to run in 25 degree weather. |
| Altra Instinct 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Down with disease. |
| 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 | | 22.50 | 0.00 | 0.00 | 0.00 | 22.50 |
| Met Spencer at 11am for a long run. It was a pleasant 38°. Spencer dragged me all over northern Utah County. First 18 were great. Last 4 were rough, didn't bring anything to eat and I felt very depleted at the end. Spencer threw in the "mother", a really big hill at mile 21. Had I the energy I would have poked him in the eye. Good times. | |
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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 | | 5.00 | 0.00 | 3.10 | 0.00 | 8.10 |
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Icy roads forced me to the treadmill. 3m warmup. 3.1m @ 11mph (5:27) with 0.5 incline. 2m cool down. Felt off. I wanted to go further but the legs disagreed.
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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 |
| More snow. More treadmill. Legs felt like crap at the start. Mile 7 flipped a magic switch and they felt great afterwards. |
| Altra Instinct 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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
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Body clock woke me up at 5am. 25 degrees, snowing, 2 inches of new snow, no wind. I didn't have (mentally) another TM run in me so I decided to brave the elements. It was beautiful; like running on a blanket the whole way. A little slippery but not bad. PM: 6 miles on the TM at the gym. 1 a little faster just to break things up. |
| Altra Instinct Miles: 9.00 |
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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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Back to the gym and to the dreadmill. Warm up was a little sluggish. By 3 I was feeling better and by 4 I was feeling good.
4m warm up 2m @ 12mph 1m @ 9mph 1m @ 12mph 2m cooldown
I would have loved to do 3 in a row but it wasn't happening. Maybe some day.
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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 | | 241.65 | 6.50 | 30.30 | 6.00 | 284.45 |
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| Altra Instinct Miles: 105.40 | Kinvara 2 Miles: 152.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | Weight: 152.00 | Calories: 0.00 | |
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