| 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 | | 203.11 | 6.00 | 26.10 | 0.00 | 235.21 |
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| Kinvara 3 - Red Miles: 40.00 | Blue Pegasus 30 Miles: 52.70 | Minimus Green Miles: 15.40 | FastTwitch 6 Miles: 13.00 | Hoka Miles: 43.30 | Boost Miles: 48.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.01 | 0.00 | 0.00 | 0.00 | 20.01 |
| LONG RUN
Big group met up for our annual new years 20 miler. Warm, sunny, a little icy. Very pleasant run. We almost called it at 15 but then John Kotter called us all wimps so we did another 5 with him. I through on the .01 so I could be ahead of Matt for the week!
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| Kinvara 3 - Red Miles: 20.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Recovery run with Matt. Yesterday's run kicked my butt.
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| Blue Pegasus 30 Miles: 10.60 |
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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 and Brandon.
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| Kinvara 3 - Red 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 | | 9.40 | 0.00 | 6.00 | 0.00 | 15.40 |
| Big group run on the Murdock trail with Scott, Reed, Matt, Zak, Fritz and Jake. It was chilly and windy. Group did various distances of tempo. I did 6 at around 5:30 avg. pace was all over the place with the wind, ice and hills. Mostly just going for effort but I didn't feel recovered from Wednesday's long run. |
| Minimus Green Miles: 15.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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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 |
| Easy run with the dog around Lehi.
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| Blue Pegasus 30 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 | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| Intervals on the murdock trail with Matt, Zak and Reed. 3.5 up, 3.5 down.
8 x 0.5m (2:34, 2:25, 2:28, 2:37, 2:20, 2:26, 2:28, 2:30) with 0.25m jogging recovery
Varying wind and terrain made for some inconsistent times but the effort was right.
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| FastTwitch 6 Miles: 13.00 |
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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 | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Easy run with Ty around Highland. Very pleasant run with 1/2 inch of new snow to cushion the way.
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| Blue Pegasus 30 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy miles with Zak, Matt, Reed and Spencer around Orem and Vinyard. Foggy.
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| Kinvara 3 - Red 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off. sick.
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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 | 6.00 | 0.00 | 0.00 | 16.00 |
| Tempo run with Matt and Reed. 3.5 up, 6.5 down.
5 mile tempo at low 5:30s. 1 mile at 6. Felt fairly crappy.
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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 |
| Easy run in my new platforms with Scott, Matt and Reed. Warm. 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Shorty tempo down at the Lehi loop with Matt and Reed. 3 miles (5:25,5:24,5:26). Felt good but it was cold!
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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 | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Slept in. Slow run with the dog. Felt pretty beat.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lehi loop with Matt
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| Blue Pegasus 30 Miles: 6.50 |
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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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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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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| | Race: |
St. George Half Marathon (13.1 Miles) 01:10:17, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 18.10 |
| My build up to this race was as bad as any I've ever head. Training has been so-so, sleep has been poor, stress high and I've been feeling off in the workouts. I committed to doing the race in November and none of my excuses were quite reason enough to bail.
I dragged my family down to St. George for a short day in the sun. About 7pm the night before I started feeling sick. Flu-like symptoms. I went to bed early, slept OK, but not great, and woke up still feeling like I had the flu. There was no way I was backing out of the race now though so I got ready, ate a half breakfast and drove to the starting line with Matt.
Warmed up 3 miles with Matt, Ben, Clyde, Dave H and Dave O. I started feeling a lot better after the warm up. Temps were chilly.
Bryant took the race out with Dave H, Clyde, Ben and me trailing. Ben had to stop and tie his shoe after a 1/2 mile :/. Bryant slowed up a bit and the 4 of us ran mostly together the first 2 miles. Bryant slowly started to gap us but I was content to stay back. I ran with Dave through 5 until Ben caught back up and then went with him through 6.5. Ben powered up the hills and I let him get away from me. I ran pretty conservatively up the hills, probably too slow in retrospect.
The next 2 miles (8 and 9) were lonely. Ben was a good 20 seconds ahead and Clyde and Steve Shepherd were chasing me down from behind. I hit them hard and hoped my legs would hold out for the rest of the race. I was feeling pretty good but starting to feel tightness in the hamstrings. Steve passed me around 10 and gapped me by about 15 feet through 11. 2 miles to go, Steve was still 20 feet ahead and I was feeling strong but those darn hamstrings got tighter and tighter. I was running a careful balance between chasing him down and not pulling a muscle. I was able to pick it up a little on the last mile. My last 3 miles were disappointingly slow but I really didn't want to risk a hamstring injury.
Splits: (5:22, 5:24, 5:19, 5:20, 5:16, 5:38, 5:40, 5:09, 5:19, 5:26, 5:32, 5:29, 5:16).
I'm happy with the race. I was really hoping to make Ben work a little harder for 2nd. Hats off to him for a great race.
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| Blue Pegasus 30 Miles: 5.00 | Boost 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(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Scott's loop with Spencer, Reed and Scott. We were having such a good time we decided to do a couple extra!
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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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Mother loop with Scott and Matt.
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| Blue Pegasus 30 Miles: 10.60 |
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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 |
| Easy miles with Matt and Chad on the JRT
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Snuck in 6 miles in the afternoon
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice run up provo canyon with Brandon. Chilly. Good company!
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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 |
| Easy run from Scott's house, without Scott. +Matt, Reed and Spencer
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Resting with the flu.
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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 |
| Grrr. Missed the warmest running morning of the winter! Still sick.
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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 | | 203.11 | 6.00 | 26.10 | 0.00 | 235.21 |
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| Kinvara 3 - Red Miles: 40.00 | Blue Pegasus 30 Miles: 52.70 | Minimus Green Miles: 15.40 | FastTwitch 6 Miles: 13.00 | Hoka Miles: 43.30 | Boost Miles: 48.10 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 0.00 | Calories: 0.00 | |
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