| Location: Cedar City, Member Since: May 02, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K 15:38.5 (USG 09)
10k 32:59 (USG 07)
15K 51:25 (dixie tuneup 1991)
half 1:15:45.9 (Bryce 09)
marathon 3:01:29 (SGM 2011) Short-Term Running Goals: train smarter and race faster. continue to PR. Personal: Married with 6 children. Accountant and General Building Contractor. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 199.45 | 0.50 | 13.00 | 0.00 | 212.95 |
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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 |
| 10.5 miles mid-day. just ran really easy, ended up with a 7:25 ave(78:00). wore my most wore out pair of shoes but the didn't feel too bad. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very slow miles. most of them with the dog | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 easy miles before lunch. legs felt better than yesterday. total time 69:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles with the dog before lunch. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| ate a light breakfast then went out for a run. wanted to get a good one in before the bad weather hits town. ended up doing 11.5 in 88:10 just nice easy run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| played a pretty intense church basketball game and then went out and ran 5.5 mile. felt pretty tired. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.50 | 0.00 | 0.00 | 11.50 |
| weather was snowy and blowy yesterday so i didn't run. it worked out well because my foot has been a little sore since playing b-ball on saturday. Today took the dog out for a run in the fresh snow. pace was slow other than a few faster sections. the dog loves it and we covered 11.5 miles in about 1:34.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 Just a nice easy run around lunch time. Total time(1:26:30) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| an easy 6 after breakfast with the dog. legs felt flat, i might try to get out and do a few more miles later today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 1.00 | 0.00 | 14.50 |
| 14.5 miles late in the morning. did 10.5 with 1 mile at 5:47 just to mix it up. stopped home to pickup the dog and went out for 4 more miles. overall running time was1:52:17 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy to end the week. forgot my gloves and ear protection so it was getting pretty cold as the sun went down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles. windy and cold, about 8:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.50 | 0.00 | 11.50 |
| ll.5 in the late morning. In middle of run i picked up the pace for 1.5miles (8:25) just to get the legs going. Was a decent run(1:29:ish) most days i don't feel like running but i do anyways. yesterday was one of those days where i really didn't feel like running and so i didn't.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 miles. Got up early (7:00am) and went for a short run before going to some continuing education classes all day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 6.00 | 0.00 | 15.50 |
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6 easy miles in the morning with the dog.
9.5 miles before supper. warmed up and the hit the track for a workout 1-- 3 miles on track in 17:56
2-- 2 miles on track in 11:56 3-- 1 mile on track in 5:48 jogged 2 laps between each. cool daown. when i started i was thinking that i really didn't want to do this but then i just told myself it is just a little pain for a few minutes so just do it. I' m glad that i did. Ended up being a pretty good workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
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10.7 in the late afternoon. bench road from enterprise (1:21:00)
also played a pretty intense church basketball game in the morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles in the afternoon after the rain stopped(1:28:00) just a nice easy run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles with the dog. not really into it today. probably call it quits for today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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11.5 miles after breakfast. it was very windy so i didn't enjoy it much. just kept going to get the miles in. Total time(1:30:00)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 4.50 | 0.00 | 11.50 |
| 11.5 miles in (1:22:30) did my normall run, legs were feeling fresh so i decided to do some tempo mixed in. 2 mile tempo up the canyon trail 6:15,6:30= total time 12:45 (up hill section) 2.5 mile down canyon trail 5:42,5:45,2:49= total time 14:16 (down section) the 2 miles up felt like a lot harder effort than the 2.5 coming back down. good workout
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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 |
| 6 easy miles with the dog. legs were pretty "flat" today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 miles in the early afternoon. (1:28:00) Most miles ever in a week for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 199.45 | 0.50 | 13.00 | 0.00 | 212.95 |
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