| 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 | | 68.00 | 3.00 | 11.60 | 2.75 | 85.35 |
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| Summons Miles: 54.25 | Defyance2 Miles: 10.50 | Paramounts Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.50 | 0.00 | 8.50 |
| 8.5 total. did a 2.5 tempo just tried to run really relaxed so the times were slower than usual but still not a bad little workout. Went 5:50, 11:40, & total time of 14:27. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| .5 back and forth to the church | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 3.00 | 0.00 | 10.25 |
| 10.25 total. did 3 mile tempo at a very comfortable 6:00 pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 3.00 | 0.00 | 10.25 |
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10.25 total. 3.0 mile tempo in 17:30 splits were very consistent and didn't feel like i was working too hard. I would like to eventually stretch these tempos out to where they last for closer to an hour but we will see. I am going for quality over quantity i guess.
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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 easy miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 1.25 | 7.00 |
| 7 total. 5.5 miles easy then stopped at the track to do some 400m repeats. Just wanted to get the legs turning over good, goal pace was 1:15. I did 5x400 all at 1:15 except one at 1:14. Rest time was about 1 minute. I figure if I want speed in my legs i have to start somewhere. a good workout to build from.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 3.00 | 0.00 | 0.00 | 11.50 |
| 11.5 this morning. dropped to marathon pace for 3 miles(7:00) nice to get the miles in but as slow as i go it makes for a longish run.total time 1:28:30
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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 |
| 5 miles with the dog. not sure why i even went out and ran cause i had already played b-ball this morning. Basketball seemed to cause my hip/abs to be tight. The right side hip has been a little touchy for quite some time now. overall a pretty solid week of running for me and the time of year that it is. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.10 | 0.00 | 6.10 |
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6.1--waited till later in the day and i didn't really feel like going. It was supposed to be a tempo run day. Anyways, i just live 200yrds from the CHS track so i went there figuring that if at any time i wanted to bail i could and would be close to home. warmed up then did a 5k track tempo.(5:52,11:47, total time 18:19)then a cool down. I felt pretty good the pace was on the easy side of hard for most of the laps). At least it was an honest tempo with no down hill to aid me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 with the dog. felt decent for a while but then my legs crashed. wasn't running fast either so i don't know what it was. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.50 | 4.00 |
| 5x400m @1:13-1:14, rather than suffering though another i opted for 2x200m @33seconds
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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 |
| 3 miles with the dog. The good news is that i have been busy working, the bad news is that it has been a week since i last ran. body probably needed the rest but i hope to get back on a decent training schedule again. The snowy weather hasn't helped either. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 3.00 | 11.60 | 2.75 | 85.35 |
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| Summons Miles: 54.25 | Defyance2 Miles: 10.50 | Paramounts Miles: 20.10 |
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