| 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 | | 244.20 | 0.00 | 16.80 | 1.00 | 262.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 1.00 | 1.00 | 14.25 |
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8.75 before breakfast. legs are in a coma or something. first 5.5 miles in about 47:00. decided to go to the track and get my legs moving alittle. did 1600m @6:00 then 2x800m @2:42, 2:40.
5.5 miles before supper. took the dog with me. felt pretty good except for some lingering lower obdominal pain probably a strain from basketball on saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.00 | 0.00 | 10.50 |
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10.5 miles in the afternoon. it started to get a little windy so i figured it was time to go for a run. total time (1:15:15)
I ended up throwing in a 2 mile tempo in 11:11(5:46, 5:25) slightly wind aided but i'll take what i can get.
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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 in the morning before storm hit. timed it just right. left all timing devices at home, just ran and had a decent run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 6 miles with the dog in the morning before breakfast 10.5 more miles before lunch and the afternoon session of general conference. over all a good week of training for me. hit 70+ miles this week. i have never been there before. body overall feels pretty good. i hope to keep my mileage up around 70 for a while but i will just listen to the body and if i need to rest a little i will.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 in the morning, earlier than usual. didn't take a watch but i know i was running pretty slow. no need to rush into the week. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 3.10 | 0.00 | 15.00 |
| 5.5 miles in the morning 9.5 miles in the evening after supper. warmed up for a few miles then did a 5k on the track. i had a watch but the light doesn't work and it was too dark to read it. So i just started it and ran what i thought was no slower than 6:00 pace. it was different not being able to check splits. whenever i thought i was slowing i would have to focus more. i finished strong and stopped the watch and ran over too some light to see what the watch said. i was pleasantly surprised to see 17:58 i guess that the dissadvantage of knowing my splits is that if i am running too fast then i can just slow up a little. not being able to see splits i just kept pushing. im sure i didn't miss count my laps so i am happy. i usually run in the mid 17's on out and back 5Kraces. to run under 18:00 by myself on the track in the dark is pretty good.
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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 |
| 4 miles late in the evening. worked all day and didn't do a good job of fueling during the day. ran too soon after supper and had stomach issues. | | 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 miles in the afternoon. woke up and didn't feel like running. didn't feel like it at lunch. finally forced myself out the door. it was a pretty sad run. i just didn't have any energy. barely 9 minute pace at best. felt like the last 9 of a bad marathon. it can only get better from here, right? | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 2.00 | 0.00 | 16.50 |
| 16.5 mid morning. Took the dog out for 6, then dropped her off at home, got a gu and headed back out. did 10.5 more. for a total of 16.5. After the first 12 or so miles i dedided to throw in a 2 mile temp on a favorite section of the run. 2 miles in(11:13) 5:45, 5:28.
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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 in the morning. i was feeling good considering this week. good thing i left the watch at home or i might have been temped to run some more tempo miles. | | 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 morning. very nice weather and a very solid run to start out the week. just took it easy and felt strong. total time (1:27:30)
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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 this morning but had to cut it short to get to work before the rain came, got my work done just before it started raining at 3:00. will try to hit the road again tonight, weather permitting.
never really quit raining so didn't get back out.
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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 in the morning. it snowed overnight and left ice on the streets and sidewalks. it was also windy and cold. i just took it really easy. (1:27:15)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 2.50 | 0.00 | 19.50 |
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11.5 in the morning. great weather. i was feeling pretty good today. Total time(1:20:35). Hit 2.5 miles in 15:21 without much effort(during second half of run)
8.0 easy miles with the dog in between snow flurries. Here in Cedar, mother nature can't decide whether it is spring or winter, but i think warmer weather is around the corner.
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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 in the morning. legs were a little flat but all things considered not a bad little run. left the watch at home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.15 | 0.00 | 3.10 | 0.00 | 16.25 |
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5.5 miles in the morning. took about 5 miles just to get warmed up. more miles later today.
1.0 mile, saw Ben Jarvis running at canyon view track so i ran a mile with him so i could talk. 9.75 miles in late afternoon. There was an ROTC 5K this morning, but i couldn't run because of some family commitments. I decided to go to the track and run a 5K. Ever since i ran that 17:58 5K in the dark a week or so ago i have wondered if maybe i miss counted laps. Todays 5K was 17:43 on the track splits were (5:47), 11:31(5:44), 17:03(5:32), :40 last200M I felt really good and now i know i was correct on my last track 5K. the winner of the race this morning was 18:09 so i would have had a lot of fun. Had my saucony racing flats on and they were nice to run in. Another good week of training, I beleive that i hit another all time high for mileage this week. I just have to keep reminding myself to be careful and stay healthy. High mileage won't mean much at all if i am injured.
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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 |
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10.5 mile run this morning. absolutely great weather and i was surprised at how good i felt considering last week. (1:15:00). Hopefully i can get a few more later today to give me a great start to the week. mileage wise i figure to be about the same as last week.
didn't make it back out later in the day, bummer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
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9.25 in the morning. felt blah. interesting how the same easy effort as yesterday ended up being about a minute per mile slower. I was dragging. 4.0 more miles. Instead of going to bed i went running. took the dog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 3.10 | 0.00 | 19.00 |
| 11.5 in the morning. as part of the run i 2x1.55 mile. It is the out and back of a couple of upcoming 5k races on the coal creek trail. i ran the out(uphill) portion in 9:38 and the back partion in 8:03. I think i ran the race last year in 17:34. 7.5 miles before supper. felt pretty good all things considered. by the end of the run there wasn't much left in the legs. I read an interesting article about running shoes verses bare foot running. It was on line at lewrockwell.com Wednesday April 22 archive. Check it out.
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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 |
| 7 miles before supper. included about a mile barefoot on the grass. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles before supper. it was very windy and my body esp. my legs just feel hammered. those back to back doubles earlier this week must have done it to me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles late at night. not a great start to the week but i have felt a bit burned out lately and the wind, well i am sick of it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles this morning. And of course the it was like running in a wind tunnel. ran .75 on the grass without shoes on. not a bad run but still not feeling very energetic. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 244.20 | 0.00 | 16.80 | 1.00 | 262.00 |
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