| 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 | | 101.00 | 37.70 | 7.50 | 18.35 | 164.55 |
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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 |
| Run to the gym, upper body, then normal route uphill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.25 | 0.00 | 6.25 |
| Well that was the crappiest run of the year. Tried to do the overdrive thing on a tempo run, every mile was 10-20 seconds slower than usual. Blah. Average pace 6:12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 6 EZ with ahill stride anda.25 at 14 on the TM thrown in
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.50 | 5.50 |
| Lots of moderate uphill into the wind, some nasty maxed uphill
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.80 | 0.00 | 2.80 | 5.60 |
| Tried for the overdrive on an uphill canyon run and this time I got it sustained for 2.8 miles. Blasted the old records on the course - got .1 mile further (2.8) in 25 minutes, reached the parking lot 1 min 9 seconds faster (14:36). On the way down I was feeling excessively relaxed so I started unwinding it on the pavement, still wasn't maxed at 4:30 pace but my feet started getting super hot when I got down to 3:40. Crazy day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Nice fun run from TOSH to I-215 and 45th south while the boy was doing speed training. I'm loving this December weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Taking it easy before tomorrow's ladder
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.20 | 0.00 | 2.80 | 5.00 |
| Tried for overdrive again, totally failed. When I miss it I really miss it :) Could not finish mile intervals due to lack of motivation, stopped halfway through the 12.5 but I threw in a .28 14.0 at the endafter runninga bunch at 10.1
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran to gym with the boy, UB, back again. Dad finally died of cerebral vascular dementia this morning, thank goodness. I did want to break his mile while he was still alive but now he'll actually be able to watch, haha. Only 18 seconds to go! (4:27) Ran home from work.
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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 |
| Loop in Mapleton past the parents old house. Current occupants had a line of red lights and a one-eyed alien in the front yard. It resolved into a blow-up Snoopy as I passed.
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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 |
| Bad attitude today, I just went on a Y hike with the 9 year old and a 2 mile sort-of run with the boy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.70 | 0.00 | 0.00 | 17.70 |
| Forgot my watch when I took Isaac to acceleration training, so I figured I would run downtown and back. Felt really good, like I was flying the whole time so I was confused when I got back and found out that it was almost two hours later as I thought it was only 12 miles there and back. It was akmost 18 miles according to google. Oops :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 2.00 | 0.00 | 1.75 | 5.00 |
| Tried to do a 4x1 but my legs were still a little tired from Saturday so I just screwed around
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 4.00 |
| To and from gym, on treadmill, some at 14 just because I broke the treadmill and had to start again on another one
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 2.25 | 0.00 | 6.00 |
| Lazy Threshold day, ran a 1 mile warmup, then a 5:19 mile, then kicked back at 6:18, then 5:36 for .6, and so forth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 1.50 | 7.00 |
| Did a 7 mile bike loop in the morning, then 6x400 with Walter at the SFH.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 1.00 | 0.00 | 0.25 | 4.05 |
| Wasn't sure what I was going to do today, so I hopped on the treadmill at 9.2 and before I knew it I was at mile 4 and going 11.3. Capped it with a quick 14.0 minute and called it good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 4.00 | 0.00 | 0.00 | 12.25 |
| The boy drove for the first time on the trip up to the acceleration training. It's a 50 minute trip, and I thought he did OK except for the few tumbleweeds on the side of the road he hit while trying to change lanes, but apparently it made some extra adrenaline because I was about 20-30 seconds faster for the first 4 miles of the perfectly flat run out and back to my grandparents old house than I felt like:
6:29 6:20 6:10 6:18
And that was barely above easy pace.Cool, but with 8 miles to go I tried to dial it back a bit
6:38
OK let's just jog
6:54 6:54
Much better
6:43
Oops
6:48 6:56 7:03 7:06 6:45
OK I'm back under control now
I drove home :)
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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 |
| Time for a break until I get my Hokas, so 10.5 moderate bike (40 minutes)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 2.00 | 6.00 |
| 20 minutes up Slide Canyon, then a 2 mile slow run with the boy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 1.00 | 4.00 |
| I actually did an acceleration training session with Isaac to switch it up. Ended with a 27 second 220 on the treadmill (16 MPH)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I was so sore yesterday I could hardly move. Great workout. Still sore today, so I did an EZ run on the treadmill. EZ pace started at 6.5, but quickly moved up into the 9s and then the low 10s, got to 10.7 by mile 5. Then I ran 2 really slow with my kid in the afternoon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| Tried for a BST/Rock Canyon combo, but two miles in I realized that my toes were going to fall off. The rest of the body was feeling great, but I like my toes too much. So I turned around. The pain later as the blood flow resumed was legendary. 1 more mile on the TM that evening
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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 |
| Some days you just feel it. Today I completed the fourth mile in the VO2max intervals, it's been a while since I could do it:
11.8
12.1
12.5
12.8 with a 13.0 kick for the last .12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| EZ mostly TM workout with Abigail at the gym
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| This was a brutal treadmill workout with the boy, and boy did I get my $22 worth. The unending hill sprints (27.5% grade at 10 MPH) interleaved with core were capped with a speed test, starting at 12 MPH for 30 seconds and moving up in 6 second intervals to 14, 16, 17, 18, and finally 19 where I could go no faster on the 4.5% grade.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.00 | 37.70 | 7.50 | 18.35 | 164.55 |
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