| 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 | | 320.20 | 42.29 | 8.50 | 5.25 | 376.24 |
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| FastTwitch 6 Miles: 74.00 | Altra Provision Green Miles: 180.15 | Kinvara 3 - Green Miles: 51.00 | Kinvara 3 - Red Miles: 71.10 |
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| Night Sleep Time: 95.50 | Nap Time: 0.00 | Total Sleep Time: 95.50 | Weight: 149.40 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 4.00 | 0.00 | 0.00 | 22.00 |
| Long run up provo canyon, solo. It didn't go very well. I wanted to do 8-10 at MP but only managed 4. I could tell on the way up that it wasn't going to go very well. Maybe fasting on Sunday contributed...who knows. Achilles is still sore, my right ankle was painful and my IT band hurt. It was a pretty discouraging run. 6:30 avg for the run.
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| FastTwitch 6 Miles: 22.00 |
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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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy loop with Matt and Jeff. The Mother. Felt good but tired.
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| Altra Provision Green Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.75 | 0.00 | 0.00 | 2.25 | 19.00 |
| Hill repeats with Matt, Scott and Toni. Warmed up 4 miles. Did 6x600m hills averaging 2:04. They were HARD. Felt good though. 3 mile cool down.
Scott and Matt were flying up the hill! Toni blew past me on the second one like I was standing still. Very good workout. We plan to add more of this to the routine.
PM: 7 more on the murdock trail.
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| Kinvara 3 - Green Miles: 12.00 | Altra Provision Green Miles: 7.00 |
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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(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.50 | 0.00 | 18.00 |
| Big group at the Jordan River Trail. Scott, Matt, Toni, Reed, Jeff and Zak. Felt tired but good.
PM: 6 more on the murdock trail. 1/2 mile pickup in 2:29.
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| Kinvara 3 - Green Miles: 6.00 | Altra Provision Green Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.00 | 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 |
| Thanks Giving Point loop with Matt, Chad and Toni. Felt ok.
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| Altra Provision Green Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 16.29 | 0.00 | 0.00 | 21.79 |
| Marathon Simulation. 26.2km.
All the cool guys went to St. George lat night for a tempo run on the course. I couldn't go so I did my own.
I tried to simulate the middle part of the course as much as I could not being on the course, up AF canyon. I had the same amount of elevation gain for the uphills (veyo and dameron) and a similar amount down, but not quite. The uphills were shorter and steeper.
I drove up 4 miles above the fork and jogged down for a warm up.
I started the tempo running right back up the right fork .8m (veyo, 300ft up). Then back down about 1.7m. Then back up to the fork and the up the left fork .4m (dameron, 150 ft up). Then down the canyon to home.
Splits: (6:59, 5:34, 5:57, 6:09, 5:36, 5:27, 5:21, 5:17, 5:21, 5:25, 5:28, 5:35, 5:30, 5:36, 5:33, 5:18, 1:33 [for .3])
The first 4 were up and down the hills. I probably dogged it a little too much but I wanted to have enough in the tank to finish the whole workout.
5-9 were down the steep part of the canyon.
10-12 were on the gradual down hill of Timpanogos highway. I almost got hit by a car in the Alpine Highway intersection. It through off the rythm and it took a good 1/2m to get it back, thankfully, it came.
13-16 were more gradual down (40 ft/mile or so) through Highland/Lehi neighborhoods to the lower Lehi paved trail. The last .3 was on the trail.
I took gu at the start, 7 and 13. I felt like I was running with a full stomach the whole time, but not uncomfortably so.
1.5m cooldown to my house.
5:30 pace felt rythmic on the gradual miles. This was a big confidence builder for me. With a bit of a taper, and a lot of luck, I just may be able to do it for 26.2 miles.
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| FastTwitch 6 Miles: 21.80 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 149.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 12 Easy, sore miles with Scott, Matt, Toni and Chad.
PM: 7 miles on the murdock trail. felt...better.
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| Kinvara 3 - Green Miles: 7.00 | Altra Provision Green Miles: 12.00 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 150.00 | 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 |
| Murdock trail again with Matt, Scott and Reed. Still a little sore/tired but the legs are coming back.
PM: 6 miles in Sandy on the grass and bark chips
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| Kinvara 3 - Green Miles: 6.00 | Altra Provision 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 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Rainy Jordan River Trail run with Scott, Matt, Jeff and Chad. 5 easy out. 4 tempo on the way back (5:32, 5:25, 5:25, 5:28). The rain was very light and quite pleasant. 1 mile back to the cars. I did another 2 miles looping around the grass with a couple fast strides. Tempo felt good, but I was flirting with the LT there at the end.
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| Kinvara 3 - Green Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
| Wet, breezy run up the provo river tail with Zak, Matt and Toni.
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| Altra Provision Green Miles: 12.65 |
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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 |
| Lovely run at 8000 feet above Strawberry reservoir. Misty and cool. Lots of hills. I even got charged by a cow!
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| Altra Provision 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 | | 14.20 | 8.00 | 0.00 | 0.00 | 22.20 |
| Long run. Met Matt, Scott, Zak, Reed, Fritz and Josh at the soccer fields in Orem. Ran our standard 10 up (although the pace was less than standard, 7:05). 8 temp down, splits: 4:56, 5:07, 5:11, 5:33, 5:17, 5:21, 5:19, 5:21. 5:15 avg. Felt really good, although that first mile was a shock. Thanks Fritz!. 2 back to the car and the a couple miles in grass loops. Ran the tempo portion with Scott. Our watches were wildly out of sync, never can tell with the Garmin in a canyon but it should be pretty close. It was a lot of fun running with such talented guys.
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| FastTwitch 6 Miles: 22.20 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Easy run from Scott's house.
PM: 8 miles on the murdock trail
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| Kinvara 3 - Green Miles: 8.00 | Altra Provision Green Miles: 11.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 150.00 | 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 |
| Met Scott, Toni, Jeff, Matt and Reed at Matt's house for the Mother loop. I felt a little sluggish.
PM: 3.5 easy miles with Copper on the dirt roads around my house.
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| Altra Provision Green Miles: 12.50 | Kinvara 3 - Red Miles: 3.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Big group at the Lehi track at 5am. Met Matt, Reed, Jeff, Toni and Chad! 4 up, 3 down.
4x1600m with 800m jog. Splits: 5:12, 5:10, 5:11, 5:05
We were running into a very stiff wind this morning. Effort wise this was about he same as the last session but it was consistently 15 seconds or so slower. Temperature was nice. Felt good.
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| FastTwitch 6 Miles: 4.00 | Kinvara 3 - Red Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Big group in Orem at 5am. Matt, Zak, Carl, Brandon, Bryce (kind of), Jacob and Toni. 2 with matt and then 11 with the group. Felt good.
PM: 6 miles on the foothill roads and trails in Lehi. The cooler temperatures made for a very pleasant run. Hilly. Felt great.
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| Altra Provision Green Miles: 13.00 | Kinvara 3 - Red 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Murdock trail with Scott, Matt, Chad and Toni. Easy run, felt tired but good.
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| Altra Provision 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 | 8.00 | 0.00 | 0.00 | 18.00 |
| Big group long run. Last real tempo run before St. George. Ran 8 miles up provo canyon at a good clip (7:00) and then 8 back down with Scott, Zak and Matt. Averaged 5:20. Garmin's were wildly inaccurate but the effort was pretty even the whole way. I felt great. Everyone had a good morning.
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| Kinvara 3 - Red Miles: 18.00 |
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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 |
| AM: Easy run at Scott's house with Chad, Scott, Matt, and Toni. Felt surprisingly good.
PM: 5 miles in the Lehi foothills.
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| Altra Provision Green Miles: 12.00 | Kinvara 3 - Red 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 | | 8.00 | 1.00 | 0.00 | 3.00 | 12.00 |
| Big group at the Lehi track this morning at 5am. 4 up, 2 down.
3x1600m w/ 800m jog recovery (4:57, 4:53, 4:53), 1x1600m @ 5:25.
Felt great. Matt, Scott and I each led one. I led the last one, dogged it the 2nd lap and had to make up for it on 3 and 4 :p. Scott convinced us to do one more at MP. Felt good. Very even, easy breathing, could still feel the legs. Reed ran the last one with is with the threat of physical violence if he let us pass him.
Great morning. Perfect weather. Last push before St. George. Just a couple tune-ups left.
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| FastTwitch 6 Miles: 4.00 | Kinvara 3 - Red Miles: 8.00 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run on the Jordan River Trail with Matt and Toni.
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| Altra Provision 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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Easy run up Provo canyon with Brandon, Toni, Matt, Reed (for the first half!) and Zak.
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| Kinvara 3 - Red 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 |
| Easy solo cold windy wet shuffle. Felt great.
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| Altra Provision 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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Met Matt, Zak, Brandon and Reed at the park in Orem for a last jaunt up Provo Canyon. 6 up, 5 down ~5:30 avg. Felt great. We ran the first few all together. Everyone seems to be sharpening up really well. My body is really liking this taper thing.
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| Kinvara 3 - Red 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Thanks Giving Point loop with Matt, Chad, Reed, Jeff and Scott. Felt tired! Matt says that's ok. I hope he's not just saying that.
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| Altra Provision Green Miles: 11.00 |
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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(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 320.20 | 42.29 | 8.50 | 5.25 | 376.24 |
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| FastTwitch 6 Miles: 74.00 | Altra Provision Green Miles: 180.15 | Kinvara 3 - Green Miles: 51.00 | Kinvara 3 - Red Miles: 71.10 |
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| Night Sleep Time: 95.50 | Nap Time: 0.00 | Total Sleep Time: 95.50 | Weight: 149.40 | Calories: 0.00 | |
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