| 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 | | 286.50 | 16.00 | 15.00 | 12.20 | 329.70 |
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| Boost Miles: 82.50 | Altra Instinct Green Miles: 113.30 | Minimus Green Miles: 14.00 | Hoka Miles: 43.00 | Mizuno Universe Miles: 13.20 | Pure Connect Miles: 58.70 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Long run with Scott, Matt, Spencer, Toni and a bunch of the Sojourners running club friends.
We met at the Orem soccer park, ran 5 miles up the canyon where we were turned around by a disgruntled police officer who told us they were avalanch blasting.
Here we started a push with Spencer. 3 miles at ~6. Then easy back to the cars for some fuel. Then another 5 at around 5:50, north on the murdock trail. 5 back to the cars easy.
Felt pretty blasted at the end.
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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 ... everybody. Felt great.
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| Altra Instinct Green 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 | | 6.00 | 3.00 | 2.00 | 1.00 | 12.00 |
| TRACK WORKOUT
Met Matt, Reed, Toni and Chris at the Lehi track. Perfect weather. 2 up, 2 down.
3-2-1 with 1/2m jogging rest
5K: 5:25, 5:18, 5:13, :38 (16:36, 5:18 avg)
2: 5:08, 5:10 (10:18, 5:09 avg)
1: 4:55
Felt great this morning. Matt and I took turns leading, switching off every 2 laps the whole way. Slight wind during the 5K but nothing too bad. Plan was to hit 5:20, 5:10, 5:00 paces for each interval, so we were pretty close. I'm happy with this one. Matt looked smooth and strong as always.
Chris, Toni and Reed looked strong. Good times.
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| Minimus Green Miles: 8.00 | Hoka 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 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Late night last night. Slept in (kind of) and got out at lunch time. Beautiful day! 50 degrees and sunny. Probably went too far but it was such a nice day...
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| Altra Instinct Green Miles: 14.00 |
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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 |
| Provo Canyon with Brandon, Scott, and Matt. 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Scott's loop with Matt and Scott. Feeling good.
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| Altra Instinct Green Miles: 12.30 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 8.00 | 0.00 | 0.00 | 20.50 |
| Big group for a long run at Brandon's house in Spanish Fork. Matt, Chad, Chris, Brandon, Reed and Dave T. 8 miles easy (7:20). 4 miles cool down.
8 mile MP tempo (5:28, 5:35, 5:30, 5:38, 5:28, 5:36, 5:35, 5:19), 5:30 avg
Tempo was on Brandon's tempo loop. Nice, mostly flat loop. It had a nasty windy section that made me want to stop and walk. Effort was pretty even, ~5:20 with the tail wind, ~5:40 with the head wind. I felt good today. Ran with Matt. We alternated every 1/2 mile on the windy parts. He looked very strong.
With .2 to go we got rushed by 2 dogs. Matt pulled out the Kung Fu and they ran away with their tails between their legs. It did break up the rhythm a little.
The other guys ran various distances and looked strong. 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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good crew turn out today for Scott's loop. Warm and cozy running.
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| Altra Instinct Green 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 | | 7.00 | 0.00 | 2.00 | 2.00 | 11.00 |
| TRACK WORKOUT
Met up with Matt and Chris and the track this morning. A little chilly and breezy but not too bad. 4 up, 1.5 down.
4x1600m (5:04, 5:03, 4:59, 4:58) w/ 1 lap jogging recovery
We enjoyed a steady headwind on the backstretch. Effort was right. Felt pretty good. Matt and I took turns leading every 800m. We finished our cooldown just as a nice mini-blizzard blew in. Couldn't have timed it better.
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| Minimus Green Miles: 6.00 | Hoka 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunchtime run on Murdock in the sun. Ran mostly on the dirt on the shoulder. Felt pretty good.
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| Altra Instinct 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good group for a run up Provo canyon. Scott and I did a 1/2 push on the way down.
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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 |
| Run with Matt 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: |
Spectrum 10K (6.214 Miles) 00:31:53, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.20 | 12.20 |
| Breakfast: 1 banana T-2hrs, 1 gu (roctane) T-35mins
Warmup: 1.5 miles with Derek and Danny Moody. 0.5 in strides.
Weather: Temps were perfect with a decent tail wind at the start. Turned into a not-so decent headwind at the end.
I took it out way too fast, even for the steep grade. I held things together through 3.5. Here you turn up a 1/2 mile hill. There was also a steady headwind on this section. That fast start really hit me here and I slowed down to a crawl. The rest of the race was a grind. Up and down the hills through the neighborhoods with a constant head wind. I must have been just enough ahead of Derek to not be able to see him on any of the turns. It was too easy to slip in to "just win" mode rather than "run a fast time" mode.
Splits: (4:35, 5:05, 4:59, 5:05, 5:30, 5:35, 1:03)
4 cool-down with Karl and Derek.
I was hoping for a better time and a stronger finish. It was a fun event and I'm glad I went down.
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| Mizuno Universe Miles: 8.20 | Altra Instinct Green Miles: 4.00 |
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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(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 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 | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Murdock trail with the crew.
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| Pure Connect Miles: 10.40 |
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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 |
| More easy miles on the JRT. Calf is almost ready...
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| Altra Instinct Green 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 | 3.00 | 0.00 | 12.00 |
| I flew out to Fremont, CA yesterday for a meeting. This morning I revisited lake Elizabeth for a short tempo run. 4 up, 5 down. 3 miles @ 5:13 pace around the lake. Even splits. Felt good but I could tell my calf wouldn't appreciate much more so I cut it at 3. It's nice to be able to breathe down here!
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| Pure Connect 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 miles with Matt and Spencer. 4 more alone. It was windy.
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| Altra Instinct Green 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 | | 15.30 | 5.00 | 0.00 | 0.00 | 20.30 |
| Long run.
Ran solo around Alpine, Cedar Hills, Highland and Lehi. It was windy. Threw in a 5 mile push after 12 easy. 3 more back to home, incuding the MOTHER!, which almost killed me.
Splits: 5:17, 5:25, 5:33, 5:45, 5:32 (5:30 avg).
I enjoyed a steady head wind for the tempo portion. The first 2 had some downhill. I felt pretty good.
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| Pure Connect Miles: 20.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | 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 the crew. I ate too much yesterday.
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| Altra Instinct Green 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Mother loop with Matt, Reed and Jeff. Lovely morning for a run.
PM. 5 more, shorts, t-shirt, sunny :)
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | 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 with Matt, Chris and Chad. Early start (4:30am) but it worked in our favor with the winds. 4 up, 2 down with a couple laps of strides.
2k, 1k, 400, 400, 200, 200 in 6:19, 3:00, :66, :65, :30, :28 with jogging rests from 2min to 45 sec.
I planned on doing 2 sets but my calf was acting up quite a bit after the shorter intervals so I called it. I felt really good otherwise. Matt looked great and did an extra 800 for good measure. It felt good to open up a little. I was surprised at how much speed I've lost over the years!
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| Mizuno Universe Miles: 5.00 | Hoka 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Good times up provo canyon with Brandon, Matt and Reed. Got home right as it started sleeting. Good timing!
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| Pure Connect 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Thanks giving point loop with Matt, Toni and Chad.
PM: 6 on the murdock in the sunshine
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| Altra Instinct Green Miles: 11.00 | Pure Connect 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 8.00 | 0.00 | 20.50 |
| LONG RUN on the Provo River trail with the crew++. It was Brandon's birthday and what better way to start a special day than a long run!
8 miles up to Vivian from the soccer park. 8 mile tempo from Vivian to Wills Pit Stop. 4 miles back to the soccer park with a few grass loops and strides to finish up.
Tempo portion was 5:11 avg. Splits: 5:16, 5:18, 5:06, 5:07, 5:15, 5:11, 5:07, 5:08.
I ran shoulder to shoulder with Scott and Matt the whole way. It was awesome to work together. I felt good the first 7, last mile was a bit of a battle but we finished strong.
We all went to Magelby's fresh for breakfast afterward. Good times.
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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 |
| Scott's loop with Matt, Scott, Jeff and Toni. Chilly fun.
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| Altra Instinct Green 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 | | 286.50 | 16.00 | 15.00 | 12.20 | 329.70 |
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| Boost Miles: 82.50 | Altra Instinct Green Miles: 113.30 | Minimus Green Miles: 14.00 | Hoka Miles: 43.00 | Mizuno Universe Miles: 13.20 | Pure Connect Miles: 58.70 |
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| Night Sleep Time: 29.00 | Nap Time: 0.00 | Total Sleep Time: 29.00 | Weight: 0.00 | Calories: 0.00 | |
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