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May 18, 2024

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Universe Lifetime Miles: 118.80
Bare Foot Lifetime Miles: 8.80
Minimus Green Lifetime Miles: 67.80
Hoka Lifetime Miles: 521.60
Type A6 Lifetime Miles: 98.00
Lunar Racer 3 Lifetime Miles: 247.30
Kinvara 4 - Blue Lifetime Miles: 344.90
Provision 2 - Green Lifetime Miles: 426.15
NB 1400v2 Lifetime Miles: 130.00
Hoka Contact 2 Lifetime Miles: 243.46
Asics Clod Hoppers Lifetime Miles: 157.55
Sat, Mar 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.508.000.000.0020.50

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.

Boost Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From SpencerSimpson on Sat, Mar 08, 2014 at 16:29:00 from 107.77.66.110

Nice work Smooth. I have had a few Kung fu kicks this week down here in Texas. Tons of dogs just roaming around. Pretty crazy. Glad y'all had a fan blowing on ya for the tempo. :)

From Brandon Dase on Sat, Mar 08, 2014 at 17:07:34 from 70.208.24.154

You guys looked awesome. Next time please ninja kick me into just doing the tempo with you guys. I get to step up. Thanks for coming down.

From Brandon Dase on Sat, Mar 08, 2014 at 17:10:49 from 70.208.23.37

p.s. - .71 :)

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