| 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 | | 232.25 | 18.23 | 11.20 | 6.75 | 268.43 |
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| Altra Instinct Miles: 207.40 | Kinvara 2 Miles: 50.00 |
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| Night Sleep Time: 24.50 | Nap Time: 0.00 | Total Sleep Time: 24.50 | Weight: 154.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy run @ Scott's house |
| Altra Instinct Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 154.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Easy run with Scott, Matt, Reed, and Toni. |
| Altra Instinct Miles: 10.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 2.75 | 10.00 |
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AM. 4:30AM!! Track workout with Matt, Scott and Toni. 5x800m : 2:36, 2:27, 2:26, 2:35, 2:36 (avg. 2:32)
2x200m: 31, 27.5 Felt great. Wheels came off on #4 and I had to let Scott & Matt go. Good times with a great group!
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| Altra Instinct 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 | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Easy. Beautiful weather. Sunny and warm with only shorts and a t-shirt. Lonely though. I missed the 5AM crew! So grateful to have such a great group to run with in the mornings. |
| Altra Instinct Miles: 13.10 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 155.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Easy run with Scott, Matt, Brandon and Toni. Legs were tired from yesterday. Pace was slow in anticipation of a big day tomorrow. |
| Altra Instinct Miles: 10.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 13.23 | 0.00 | 0.00 | 20.23 |
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Huge group run this morning. 30+ people at the start. Good to see some old friends (Chase, Danny, Bryce) and many new ones. Started off easy (relatively) for the first 3 miles (7:10 -> 6:40). 6:30's for the next 2. Then Kotter and Ian picked it up and dragged us through 10 around 6:00's. Grabbed a drink and some gu at the cars and headed up the canyon. Averaged 6:30's up the canyon (last mile was 6:10). Got another drink at Bridal Veil waterfall. Fritz, Jake and Matt took off for a tempo run. Scott, Justin and I ran a little easier. 6's for the first 3 then 6:40ish for the last 2. I felt good the whole time. A little fatigued from the miles but surprisingly steady throughout the run. I'm looking forward to more runs like this. Couldn't ask for a better group to train with. 
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| Altra Instinct Miles: 20.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 153.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 1.00 | 1.00 | 10.00 |
| Went to the Olympic Oval this morning. The idea was to do a 5 mile progressive tempo run. It didn't work. It went something like this: - 3.3m warm up
- 1.1m in 6:54 (6:15 pace)
- 1.1m in 6:29 (5:53 pace)
- 1.1m in 6:21 (5:45 pace)
- Lay down on the track and cry. Really feeling Saturday's run. (1.1m in 9:54)
- 1m in 5:15 (hmm, guess I should have kept going)
- 1.3 cool down
Missed the early (freezing) group this morning. The Oval is a great facility; too bad it's clear out in Kearns. |
| Altra Instinct 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 | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Easy run with Scott, Matt, Reed, and Toni. Beautiful bright morning (even at 5am). 2 inches of snow on the trail made for a very comfortable run. |
| Altra Instinct 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 | | 7.20 | 0.00 | 0.00 | 3.00 | 10.20 |
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Track workout with Matt, Toni and Reed. 4:30 am! 3x1 mile with 800m recovery: - 5:20
- 5:17
- 5:18
Felt good. Wanted to go a bit faster but with a windy backstretch and a little fatigue from Monday the legs decided the pace.
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| Altra Instinct 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 run up the Provo river trail. Felt sluggish. I'll need another slow Friday run before Saturday's group run. |
| Altra Instinct 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Recovery run with Matt, Brandon, Reed, Toni and Dan. Grateful for the easy pace. |
| 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 | | 18.00 | 2.00 | 0.00 | 0.00 | 20.00 |
| Slushy. 20 miles with a die hard group (Fritz, Jake, Matt, Brandon, Kevin and Colin) starting at the mouth of little cottonwood canyon. First mile was single file, cars sloshing by spraying our legs with slush. We then dropped down through some back roads and neighborhoods for a very pleasant 11 miles or so (a bout 6:50 pace). After a quick pit stop we started our climb back up to Wasatch Blvd. 3 or so miles of gradual up hill at a reasonably easy pace. Finished off with a few faster miles (a couple around 5:50). Felt good and wet. Highlight was certainly breakfast at Jake and Andrea's house...although Brandon kept trying to hug everyone, excuse being he was chilled. |
| Altra Instinct Miles: 20.00 |
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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 run with Scott, Matt, Spencer, Dan and Toni. | |
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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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| AM - Wimped out. Too icy. PM - Should have wimped out. Too windy. 8x400m on an icy, slightly hilly, asphalt track near my house. Averaged 77. Winds were manageable for the first 4, last 4 were awful. |
| Altra Instinct 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 |
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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, cold run at Dan's house with Reed, Matt, Dan and Toni. | |
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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 up Provo canyon with Reed, Spencer, Matt and Toni. 10 degrees. Likely below zero with the wind chill. Maybe one of the coldest runs I've ever done. Spencer's beard was iced over at the end. Good times! |
| Altra Instinct 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 |
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Easy run with Matt, Dan, and Toni. Funny thing happened. We were on the Murdock trail at about 5 miles when Matt shined his head lamp up ahead. A woman was there. When she saw us she let out a loud, long, shrill scream. You would have thought Matt was wearing a hockey mask, wielding a machete at full charge. She looked really embarrassed as we ran past. Chilly but not too bad.
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| Altra Instinct 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 | | 10.30 | 0.00 | 5.20 | 0.00 | 15.50 |
| I was having IT band trouble yesterday so I decided to go it alone today. Besides, a run with just Matt and Fritz is likely to be 20 miles @ my VO2 max...
I ran the first 4 easy. Then stopped and walked around a bit. The idea was if my IT band locked up I'd jog home and call it a day. It felt fine so I decided to keep going.
Ran another 4 up into Alpine. IT band was feeling great so I decided to throw in some faster stuff. Splits: 5:44, 5:36, 5:36, 5:34, 5:41, 0:56 (.2m). Avg: 5:37.
Felt strong. I wanted to do 6 but decided to stop after feeling a slight tweak in my calf.
Finished off with 2 easy miles. Avg for the run was 6:32. My IT band is a little sore now (of course).
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| Altra Instinct Miles: 15.50 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 | 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 |
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10 Easy with Scott, Matt, Spencer, Reed, Toni and Dan. Snowed like crazy. Matt and Scott threw in some faster miles but I held back. Snowed 3 inches DURING the run. Great to sleep in and not run until 7am.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ran 3 slow miles with my kids. Beautiful sunny day. I then did the p90x plyometrics workout with my brother in law. My butt is going to be sore tomorrow. Merry Christmas.
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| Altra Instinct Miles: 3.00 |
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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 |
| Slept in. Ran 10 easy alone on the murdock trail. Snowed the last half. A little slippery but not too bad. |
| Altra Instinct 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 | 3.00 | 0.00 | 10.00 |
| Bad weather again. I finally broke down and did my first treadmill workout. It wasn't as bad as I thought it would be. 3m warm up. 3x1m @ 12mph with 1/4m rest. 0 incline. Felt good. IT band was a little sore for the warm up but it didn't hurt during the quicker pace. 1/4 @ 14mph - just to see what it felt like running that pace on a treadmill. Very strange. 3m cool down. 10 minutes of very painful foam rolling on the IT band. I could probably, maybe convince myself to do another workout on a treadmill...someday. | |
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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 on the treadmill. Easy miles on the treadmill are boring. |
| Altra Instinct 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 | 1.00 | 0.00 | 0.00 | 10.00 |
| Easy miles. More treadmill. |
| Altra Instinct 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, cold, icy, windy run with Matt and Reed.
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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 | | 232.25 | 18.23 | 11.20 | 6.75 | 268.43 |
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| Altra Instinct Miles: 207.40 | Kinvara 2 Miles: 50.00 |
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| Night Sleep Time: 24.50 | Nap Time: 0.00 | Total Sleep Time: 24.50 | Weight: 154.00 | Calories: 0.00 | |
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