| 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 | | 287.60 | 10.00 | 22.20 | 5.00 | 324.80 |
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| Minimus Green Miles: 8.00 | Hoka Miles: 37.50 | Altra Instinct Green Miles: 78.60 | Pure Connect Miles: 100.50 | Mizuno Universe Miles: 6.00 | Boost Miles: 52.40 | Type A6 Miles: 25.00 | FastTwitch 6 Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 6.00 | 0.00 | 12.20 |
| TRACK WORKOUT
Met Matt, Scott, Chris, Reed and Toni at the track on a very windy, rainy, chilly morning. 4 up including a couple laps of straight aways.
3x2m (10:38, 10:28, 10:26) w/ 800m jogging recovery
Switched off every 800m with Matt. The wind was brutal and made the effort much harder. I'm happy with the pace given the conditions. Scott did a few fast 800s and looked sharp. Everyone had a good workout.
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Easy run on the Jordan River Trail with Matt, Chad and Scott.
PM: 8 more on the murdock trail during the hail storm. Hail was soft and spongy, quite pleasant really.
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| Altra Instinct Green Miles: 8.00 | 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Provo canyon run with Brandon, Matt and Reed. A little chilly. Easy pace.
PM: 5 easy around Lehi
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Stomach bug. Taking the day off. Hopefully I'll feel up to something tomorrow.
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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 |
| Ran with Reed and Toni around Highland and Alpine. Felt like crap but otherwise it was a lovely run.
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| Pure Connect Miles: 16.00 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Scott's loop with Matt, Reed, Scott and Chad.
AM2: 2m with Ezra
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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 | | 13.00 | 0.00 | 0.00 | 3.00 | 16.00 |
| TRACK WORKOUT
Met Matt, Toni and Chris at the Lehi track. 5 up, including 2 laps of straight-aways.
6x800m (2:24, 2:20, 2:21, 2:19, 2:20, 2:15) w/ 1 lap jogging recovery.
No wind. A little chilly (33). My stomach was still a little upset but otherwise I felt really strong, probably because I haven't done a workout in a week! Matt and I took turns leading. He said he felt a littel tired but he looked strong as always. 1+ cooldown.
PM: 5 easy on the murdock trail. 70 degrees! I almost cried.
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| Mizuno Universe Miles: 6.00 | Hoka Miles: 5.00 | Pure Connect 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 |
| Jordan River Trail with Chad, Jeff, Matt, Scott 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Provo river trail with the crew
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| Pure Connect Miles: 10.50 |
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles on the trails down in St. George.
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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 | | 14.00 | 10.00 | 0.00 | 0.00 | 24.00 |
| Provo River Trail with a big group. 10 up to a little past south fork.
10 miles @ MP effort down the canyon (5:21 avg).
I was hoping for a little faster but the effort was right for the day, well under the red-line. Ran with Matt the whole way. I felt good today, but not great. 1 more mile of grass loops with Matt, Scott and Brandon, I then hurried over to Lakeridge Jr. High to run a 5K with my son, Ezra. He ran 23:50, a big PR for him. The first 1/4 mile were complete torture but the rest was a blast.
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | 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 |
| New course from Scott's house with the crew.
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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 | | 7.50 | 0.00 | 3.10 | 0.00 | 10.60 |
| Track Workout
Met Matt, Scott and Chris at the Lehi track. A little chilly but no wind. 4 up, 3 down.
5K (5:20, 5:20, 5:16, :37)
Felt good. Scott threw down another 2 fast miles. Good fun.
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| Boost Miles: 4.00 | Altra Instinct Green 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran around Highland and Lehi.
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| Pure Connect Miles: 11.50 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Murdock trail with Matt and Scott.
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| Altra Instinct Green Miles: 8.50 |
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 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 |
| | Add Comment |
| | Race: |
SLC Half Marathon (13.109 Miles) 01:11:45, Place overall: 5, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 13.10 | 0.00 | 21.10 |
| I was pretty disappointed with this race. I felt sluggish. I followed Steve and Matt through the first 2 hilly miles and then some fast downhill miles (3-6) that put me in early trouble. I let them go while heading down city creek. I passed Matt around mile 7, he was having a nasty GI day. I was at 5:15 avg through mile 9 but then the wheels really came off and I crawled in. Scott ran with me nearly the whole way, thanks Scott! He was hoping for a good workout but I think he was bored with how slow my last few miles were :(.
5 miles cool down with Steve, Ben and Scott on the bark chips around Liberty Park.
Fritz won the marathon in 2:28 on a hobby jogger's training load. He's a machine.
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Murdock with Reed, Matt and Chad. Snail pace.
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| Altra Instinct Green 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| The mother with Matt. Cold!
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| Altra Instinct Green Miles: 10.50 |
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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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Provo canyon with Matt and Brandon. Lovely time.
PM: Ran around Lehi. Found a new dirt road!
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| Hoka Miles: 8.50 | 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Afternoon run up in the foothills above Lehi. Ended up about 1/2 way up suncrest. Very windy.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run with Matt on the Jordan River trail. 1 up, 1 down.
18 miles at ~6:00/mile.
Felt kind of crappy the first 8. The last 10 I felt really good. It poured rain the last 10 miles. I haven't done much of this kind of running. I really liked it. I think I'll incorporate more long "tinman" tempos into my training.
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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 |
| Mother loop with Matt, Reed and Chad. Felt a little beat from Saturday.
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| Altra Instinct Green Miles: 10.50 |
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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 | | 9.50 | 0.00 | 0.00 | 2.00 | 11.50 |
| Murdock trail with Scott. 4 up, 4 down.
4 x 0.5M (2:19, 2:22, 2:23, 2:19) w/3 minutes rest.
Garmin was juding the distance so it wasn't perfect but I got what I wanted. Felt good.
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| FastTwitch 6 Miles: 11.50 |
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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 | | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| am:10, pm:4.4
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| Boost Miles: 4.40 | 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 | | 287.60 | 10.00 | 22.20 | 5.00 | 324.80 |
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| Minimus Green Miles: 8.00 | Hoka Miles: 37.50 | Altra Instinct Green Miles: 78.60 | Pure Connect Miles: 100.50 | Mizuno Universe Miles: 6.00 | Boost Miles: 52.40 | Type A6 Miles: 25.00 | FastTwitch 6 Miles: 11.50 |
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| Night Sleep Time: 0.00 | Nap Time: 8.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 | |
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