| Location: Mapleton,UT,USA Member Since: Aug 22, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:08:17 Drop 13 Half 2015
2:41:14 St George Marathon 2012
17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count) Short-Term Running Goals: 2013 Races
2014 Races
2015 Races!
1/3 Snowman Half - 1:23:14 1st
Total Domination
3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)
Masters Domination
3/21 Running of the Leopards - 16:48 13th
AG Domination
4/11 Timp Shadow - 21:28 5th (1k PR)
Masters Domination
4/18 Salt Lake Half Marathon - 1:20:56 18th
AG Domination
5/2 Provo City Half Marathon - 1:16:12 4th
Masters Domination
5/9 - Dino Half - 1:15:20 1st (CR)
Course Domination
5/30 Timp Trail Half - 1:50 1st
Total Domination
6/6 Art City 5K - 17:20 13th
AG Domination
6/13 Drop 13 - 1:08:17 (PR) (CR)
Course Domination Long-Term Running Goals: 17:00 5k
1:08 downhill half [done]
34:30 10k
Never get old Personal: Married, three kids, have a problem with going out too fast in races but it's too fun to quit Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.95 | 19.50 | 28.70 | 17.50 | 191.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| Mix it up a bit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Not as much time, so a shorter run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 4.00 | 0.00 | 14.50 |
| Run around Powerhouse mountain, kind of sluggish
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Standard gym route
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 4.25 | 7.50 |
| Gosh dang I hate ladders
200 400 800 1200 1 mile 1200 800 400 200
32 69 2:38 4:07 5:36 4:08 2:39 69 33
B
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Reverse gym workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| 10 bike, really but into the wind
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 3.00 |
| Standard pre-race strides
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| | Race: |
Trial at Trail 51 (9 Miles) 01:04:47, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.50 | 3.50 | 2.00 | 9.50 |
| Another trip through Narnia, another rock from the mistakes of others :) Somebody burned a tractor trailer to the pavement on the interstate so two of the competition did not show up. After waiting a bit to see if they would come, they started the race. I did my normal sprint at the beginning but two even faster rabbits passed me! They had some serious form. I didn't feel like doing a 65 quarter so I let them go. And they did, right out of sight. Bryce has been doing some serious hill work over the last year apparently and hepassed me at the top of the first little (140 foot) hill. Then it was all me, all by myself. I kept seeing Bryce just tantalizingly out of reach so I figured I could catch him on the downhill. I was also feeling quite strong after Tuesday's ladders - every time I slowed to walk, I found myself in a run again quite quickly. The slow mile went at 14:03, and the fast guys were doing it in 12:30 so I am definitely seeing some benefits.
Anyway, once at the top of Dry I opened it up and tried to catch Bryce, but even with a 4:58 pace for the final .75 I was still about 30 seconds back. The first place guy managed to get lost multiple times though and I ran into him as I made the final left turn to get back down to the road. He just bagged it and decided to turn it in to a long run. The field running was very challenging - a brilliant yellow grassy field with an almost invisible trail going down the middle. I just high-stepped it and hoped there wasn't any rocks :)
The two Indiana guys finally got there and ran it in 1:03:something so technically I should have been 6th but with the traffic and the disorientation I ended up with a rock. Yay!
1:04:47 3rd
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Standard gym route
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 4.00 | 4.80 |
| Felt quite goodon this one, did 4x1 on the TM at 11.9,13.2,12.5,12.8/14,0 - had to quit at.76 on 12.8 so I would have enough left to make the 14.0 hard but I could have finished if I wanted to.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Standard gym route
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Can't remember what I did here
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.40 | 0.00 | 0.00 | 13.40 |
| 6 EZ in the morning, 3.4 with Curtis on the Pony express trail, 3.4 faster ones back to the car.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 7 on the bike and 6 cement-footed miles on the bench
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 1.00 | 1.00 | 2.00 | 5.30 |
| Killer workout, record on the progressive 9.2 to 12.0 with a 13.7 kicker. Felt very good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Gym route
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Reverse Gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.60 | 0.00 | 0.00 | 4.60 |
| Had to boogie to get to the Studio C filming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 4.00 | 0.00 | 6.70 |
| 2, 1.2, .8 tempo intervals with active recovery (.25) between
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 on the road, then 1.5 up and down to the Y with Lydia
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 4.25 | 7.25 |
| I always start the ladders with a bad attitude, but one I get to the end of the first 1200 I am ready for the pain. Good workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 3 and 3 with the gym in the middle, pushed it a tiny bit on the gradual uphills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Standard gym route with a bit of push on the hills
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 10.4 mile bike ride, really
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.50 | 3.00 |
| Standard pre-race strides
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| | Race: |
Halloween Half (13.2 Miles) 01:16:27, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 13.20 | 0.00 | 14.40 |
| This race is getting serious. The bus arrived at the start - I will call it Fort Portapotty. A very imposing and extensive structure overlooking a peaceful valley. Heaven help you if you are downwind. There were so many of them, in fact, that there were essentially no lines. I was a little surprised they didn't put up portapotty turrets, kind of a two-level job.
Anyway I found Brett and the gang and discovered I would be lucky to get sixth place. So much for the cash, but I have been feeling great all week so it's going to be a fun race anyway. The time ticked away, it was a little cold bu not much, and all too soon the start time came. I wormed my way to the front and got stuck in the second row. This would later prove to be tragic for one of the people in the first row.
The gun went off and so did I. Everybody in front was just poking along so I ran through the middle and put some distance on them. 4:58 first mile, feeling pretty good even with the roller in the middle. Brett and the Weber crew finally passed me at about 1.3 miles. He said that he thought I would be wondering where they were. I was :) I tried to stick with them but they accelerated out of range when I had to stop and tie my shoe. It made mile 3 a 5:57. Arg. 2 was a 5:22 and 4 was another 5:22 so I could have stayed pretty close, although I hear that they went 4:40 on mile 4 so maybe not. The flat mile was 5:57, right at tempo pace, so it looked like it would be a solid but not stellar run. The next 5 downhill miles were very consistent, all between 5:48 and 5:53. By this time Eddie Martinez from Arizona was coming back to me, but there was no sign of Sasha's kid. What I didn't realize is that he was running for his license and had to get under 1:10 to get it so there was no way in hades I would ever see him again :)
Anyway I caught up to Eddie and we kept passing each other, sort of a friendly slow motion duel. We were both slowing as the hill ran out (6:04) and then we ran into the gloopy 5k mess and the haunted tunnel, mostly haunted with invisible strollers. Eeek. 6:21. Then the mile with the surpsingly short hill, 6:30, thought it would be way worse. I saw that I had a little more energy than Eddie but he was more motivated when I was in front so I hung 5 feet back from him and waited for the finish line to come into view, where I would smoke him with a brutal 220. Sadly the last turn was only 100 feet from the line! I slammed it hard anyway but so did he and we both crossed at exactly the same moment, almost creaming the dense crowd afterwards. They really need to start the 5k about 15 minutes later. We congratulated each other but later I found the sad truth - he was one of the guys in front of me at the start so I actually beat him by 1.1 seconds. Hee hee. 7th overall, not too bad considering 6th place was over 7 minutes ahead of me and now qualified for a drivers license.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.95 | 19.50 | 28.70 | 17.50 | 191.65 |
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