| 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 | | 99.65 | 0.00 | 17.00 | 0.00 | 116.65 |
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| Defyance2 Miles: 60.25 | Summons Miles: 37.60 | Paramounts Miles: 18.80 |
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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 |
| 5.5 down in LV. felt like #$%&#$$@@^**(%$ | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| 9.0 in LV. felt better today. decided to get some fast miles in no matter what. threw a mile in at 5:27 and then another in 5:09. weather was great and in is nice down here. these faster miles didn't feel too difficult so that is good.
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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 |
| 5.5 miles this morning. Great kite flying weather, unfortunately i was trying to run. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 had time for a quick short run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 3.50 | 0.00 | 12.75 |
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AM 5.5 this morning with the dog. 27 F legs and body felt golden.
PM 7.25 1mile up canyon trial(5:54) starting at the mile marker near the canyon park bridge. 2.5 mile down the canyon trail(14:30)
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| Defyance2 Miles: 7.25 | Summons Miles: 5.50 |
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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 with the dog | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 didn't want to go out but forced myself. just kept it short and easy. I really don't see myself getting my weekly mileage past 40 but we will see. Pretty much every run is torture. I am not injured but just feel run down, from what, i do not know. | |
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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 with the dog before bed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.00 | 0.00 | 7.50 |
| 7.5 total. including 1mile up canyon trail @6:00pace 2.0 mile mini tempo down trail to main st. Mile 1 5:26, Mile 2 5:34 (total time 11:00 min )
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 solid run, can't complain. | |
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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 |
| 4.0 with the dog late at night. should have felt rested but no such luck. 36:00(no joke) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 just felt like a little run this morning. | |
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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 |
| 5.5 this morning. A very solid run at a lot faster pace than usual. a good start to the week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| 6.75 early this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 3.50 | 0.00 | 7.25 |
| 7.25 total. canyon trail tempo. 1 mile @6:05 up the trail into the wind. 2.5 down with a little tail wind. first .25(1:28) then 5:29, 5:25, and last .25 in 1:25. Total Time 13:47. tail wind was a factor but i really felt pretty good.
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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 |
| 5.5 with the dog after work. pretty easy run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 with the dog. barely broke a sweat but hay it is sunday so i took it really easy. | |
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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 |
| 5.5 this morning with the dog. Work has been killing me this week so running hasn't been as easy to fit in. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| 5.5 in the cool morning air. Even got snowed on just a little. crazy weather for this time of year. did 1 mile up the canyon trial in 6:03.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| 8.5 total. 1mile up canyon trail(5:51) then jogged another .25 before starting into a tempo down the trail 3mile tempo (17:02) 5:31, 5:46, 5:44 felt ok but had a slight headwind from the north. Last half mile was tough but a good run to have in the bank. Helped as a volunteer at the Iron Man bike check in. Might try that someday. It was fun to be around the racers. I am planning to watch some of it tomorrow.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 99.65 | 0.00 | 17.00 | 0.00 | 116.65 |
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| Defyance2 Miles: 60.25 | Summons Miles: 37.60 | Paramounts Miles: 18.80 |
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