| 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 | | 185.45 | 35.20 | 7.50 | 6.00 | 234.15 |
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| Kinvara 3 - Red Miles: 55.50 | Altra Provision Green Miles: 83.50 | FastTwitch 6 Miles: 44.15 | Mizuno Universe Miles: 8.00 | Blue Pegasus 30 Miles: 22.00 |
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| Night Sleep Time: 13.50 | Nap Time: 0.00 | Total Sleep Time: 13.50 | Weight: 149.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Prime the pump tempo run. 3 miles at MP-ish (5:27 for each mile). Matt and Scott were more like 5:20 and Reed was right there for 2. Nice morning. Felt ok.
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| Kinvara 3 - Red Miles: 8.50 |
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Loop with Matt, Scott and Chad.
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| Altra Provision Green Miles: 6.30 |
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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(3) |
| | 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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| Altra Provision Green 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 brief pickups. Feeling good.
List of execuse for running crappy tomorrow:
It's go time.
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| Kinvara 3 - Red Miles: 2.00 |
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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) |
| | Race: |
St. George Marathon (26.218 Miles) 02:25:22, Place overall: 9, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 26.20 | 0.00 | 0.00 | 26.45 |
| I finally started to feel fully rested on Friday morning. I wasn't feeling nervous, I knew I'd put in the work. Reading Paul's 2007 St. George report stoked the flames. I was ready!
I woke up at 4:15, ate my oatmeal and yogurt and road the shuttle to the bus. I hopped a bus around 4:50 and road up next to a neighbor (Rus Southwick). The starting line was chilly and windy. I walked over to the porta-potties and took care of business. I met up with Brandon, Matt, Zak and Fritz. Despite the discomfort at the start everyone knew we couldn't have asked for more ideal conditions for the race.
I decided sometime earlier in the week to start out with Scott, so I stuck to that. We lined up next to an amazing line of talented runners. It was humbling.
We took it out pretty easy, more so than planned. Everyone did. Scott and I made up the chase pack, running behind Matt, John, Iain and Zak for the first 7 miles. After a few 5:teen miles coming into Veyo I decided to let Scott go up Veyo. I ran an even effort up Veyo but without Scott to pull me along I backed it off more than I thought through Dameron. My left quad tightened up a little after Veyo but otherwise I felt strong.
Splits for the first half:
5:44.6, 5:39.7, 5:17.1, 5:14.3, 5:26.2, 5:13.6, 5:15.8, 6:07.8, 6:01.9, 5:50.5, 6:10.7, 5:55.5, 5:33.8 (1:14:05 half)
Logan and Dave caught me around 12 and I picked it up a tad to run with them. We went down Snows at a fairly conservative clip (around 5:25). I was feeling good and starting to get ansy.
We came to the hill after 18 at about the same pace. We slowed a little on the way up and the hill didn't phase me a bit. That was all the green-light I needed. At the crest I started a push. I was feeling strong. The next few miles blinked by. At 23 I caught up to Matt. This was my least favorite part of the race. He was hurting. I pushed on. I started to tire at 25 but was able to hold pace through the end.
Splits for the 2nd half:
5:55.5, 5:33.8, 5:34.1, 5:28.8, 5:19.3, 5:30.6, 5:26.7, 5:42.9, 5:25.4, 5:09.9, 5:22.9, 5:23.0, 5:22.6, 5:30.4, 5:25.3, 1:09.0
(1:11:15 2nd half), 2:51 reverse split, 33:21 last 10K.
The finish line and awards ceremony were a party. St. George is kind enough to do the top ten thing, which I barely squeezed into. It made me feel like one of the fast guys.
The past year has been a wild ride. I could never have done it without the 5am crew. Countless mornings pounding out the miles with those guys dragging me along. I'm very grateful.
Many others had outstanding performances today. It was so fun to watch everyone come through after all the hard work. I'm looking forward to what the future brings, enjoying every step of the way.
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| FastTwitch 6 Miles: 26.45 |
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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(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm passing Jake's stair test. Time to get back out there.
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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 | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| First run back. I thought I was all healed up and ready to go. Felt great for .5 miles. Then everything hurt. Easy does it...
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| Altra Provision Green Miles: 8.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Beautiful fall morning run up Provo canyon with Matt, Scott, Ty, Chris and Calvin. We saw Toni on our way down. He says he's ready for Sojo. I felt better than yesterday, still not recovered though.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy loop from Scott's house.
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| Altra Provision Green 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 |
| | 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 from Matt's house. It's getting cold :p
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| Kinvara 3 - Red Miles: 11.00 |
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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 | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
| Afternoon run around Sandy and Draper w/ a 2 mile pickup (5:25, 5:24) and a .5 (2:35) mile pickup. Still feeling tired.
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| Kinvara 3 - Red Miles: 11.00 |
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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 |
| Scott's loop with Matt, Brandon and Reed. Felt kinda blah.
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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 |
| Murdock trail with Matt and Reed. Felt pretty good today.
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| Altra Provision 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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| Track workout. Went with my 8 and 6 year old boys to Lone Peak HS around 10am. Chilly but sunny, quite pleasant for a late fall morning.
I didn't have a plan, I just wanted to do something to get the legs moving.
2x200m: 33,32
4x800m: 2:12, 2:22, 2:20, 2:23 with 400m jog between
1x400m: 58
200s felt good. First 200 of the first 800 was 33, way faster than I wanted but I decided to just roll with it. Felt good the first 700m, then it felt less good. The rest were ok, even paced, breathing hard, suffering from the first one a bit. Legs felt good though.
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| Mizuno Universe Miles: 4.00 | Altra Provision Green 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Spencer's back! Easy miles with the crew, 5am as usual.
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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: 148.00 | 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 |
| The Mother.
Easy run with Scott, Matt, Reed, Chris and Jeff.
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| Kinvara 3 - Red Miles: 11.00 |
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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 | 0.00 | 5.00 | 0.00 | 11.00 |
| Met up with Matt, Ty, Chris, Reed and Chad at Olympic Park for a run on the Jordan River Trail. Chilly but not much wind. 2 miles warm up with the group. Then off for a solo tempo effort.
5 miles (5:23, 5:24, 5:24, 5:28, 5:24) 5:24 avg.
Out and back. Lost some momentum on the turn around and it took me a bit to get back in the rythm. Legs felt great. Stomach was not cooperating. I wanted to do 6 but I had to stop at 5 where there was a conveniently located porta-potty.
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| FastTwitch 6 Miles: 11.00 |
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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 | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| Easy miles up Provo Canyon with Zak, Matt, Brandon, Chris and Reed. Felt good.
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| Altra Provision 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 | | 7.70 | 3.00 | 0.00 | 0.00 | 10.70 |
| MILE REPEATS
Matt dragged us to the track this morning. Scott, Brandon and Jeff joined us. 4 up, 2 down. I was feeling pretty good. I knew Wednesday's workout would still be in the legs...and it was. First one felt good, 2nd one was hard. I lost focus on the 3rd lap of the last one and slowed way down and had to kick it in to get under 5.
1 lap of fast straight aways
2x200m : 33,31
3x1600m w/ 800m jog: 4:52, 4:55, 4:59
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| Altra Provision Green Miles: 4.00 | FastTwitch 6 Miles: 6.70 |
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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 |
| Waffle run with the Sojourners. Easy loop around Provo. Fun stuff!
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| Kinvara 3 - Red Miles: 2.00 |
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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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Breezy morning at Scott's house. The weather was supposed to be bad Tuesday and Wednesday so Scott and I decided to do a tempo run. It didn't go very well.
3m (5:14,5:28,5:28)
Last two were into a bit of a head wind. Felt blah.
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: Easy run around highland. Did a few pickups with Spencer.
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| Altra Provision Green Miles: 4.60 | Blue Pegasus 30 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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Easy run around Lehi with Matt, Scott, Ty, Chad, Matt and Jeff. Very nice morning.
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| Altra Provision Green Miles: 10.70 |
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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 | | 5.00 | 0.00 | 0.00 | 3.00 | 8.00 |
| TRACK
Met up with Scott, Brandon and Reed at the Lehi track. 4up, 1 down.
10x400m with 1 minute rest
70, 68, 68, 66, 69, 65, 67, 66, 66, 61
Felt good. Last few were tough. Scott wasn't feeling great, he skipped one near the end and then punished me on the last one.
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| Mizuno Universe Miles: 4.00 | Blue Pegasus 30 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(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 185.45 | 35.20 | 7.50 | 6.00 | 234.15 |
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| Kinvara 3 - Red Miles: 55.50 | Altra Provision Green Miles: 83.50 | FastTwitch 6 Miles: 44.15 | Mizuno Universe Miles: 8.00 | Blue Pegasus 30 Miles: 22.00 |
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| Night Sleep Time: 13.50 | Nap Time: 0.00 | Total Sleep Time: 13.50 | Weight: 149.00 | Calories: 0.00 | |
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