| 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 | | 131.90 | 0.00 | 20.50 | 0.00 | 152.40 |
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| Paramounts Miles: 3.50 | Brooks Lauch Miles: 45.00 | Summons Miles: 51.75 | Defyance2 Miles: 52.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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1.0 with my daughter.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
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10 total miles. Threw in a 3 mile tempo on the canyon trail(17:03). Happy with the progress, had a small head wind in the canyon portion of the trail and then a side/tail wind the rest of the way. Didn't mean for the mileage to get this high this week, but I will take what ever the ol' body will give me.
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| Brooks Lauch Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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9.0 CT water tank loop extended. Slow and easy.
Added another 1.0 with my daughter at the track.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 2.00 | 0.00 | 7.90 |
| 7.9 total. 2 X RRHmile 1-6:21 2- 6:19 The first third of the mile is nasty uphill, second third is downhill, and the last third is pretty flat. don't know if I have the guts to do this very often but I would like to work some of it into my running diet and do more than just 2 repeats or make them a little longer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile. To class and back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 took advantage of a small break in the weather and went out with the dog. Threw in a couple of up tempo bursts here and there. | |
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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 |
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7.5 total. The weather didn't cooperate until late in the afternoon, so I headed out with the idea of doing my usual CT tempo. I figured there would be water under the main street bridge, and there was so the usual route was a no go. I decided to run up the CT from the little league fields at 200N. 1.5 miles up (9:11) 1st mile 6:07, 1/2 mile 3:04 Took a 45sec breather(I needed it) then back down.
1.5 miles down (8:22) 1st mile 5:38, 1/2 mile 2:44 Overall pretty pleased with how it went. Mileage keeps creeping a little higher but I feel pretty good thanks to running most of my miles at a very easy pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 in about 63:00. Felt pretty good for a Monday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.50 | 0.00 | 3.00 |
| 3.0 hit the track with some of my children. Ran a lap in 1:20 and 2X200 in :36 & :35. I need to start getting a little speed back in the legs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 4.00 | 0.00 | 10.25 |
| 10.25 did 3 X .5 mile as I ran up the CT. 1-2:35 2-2:44 3-2:44 then ran a 2.5 tempo down the CT in 15:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 late Saturday night. End of semester papers and assignments are leaving me short on time. | |
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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 total. took the dog out for a while, dropped her back home and continued the run. |
| Defyance2 Miles: 6.00 | Summons Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 late afternoon a little sluggish but pushed on to get "time on feet". | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 leisurely miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 3.50 | 0.00 | 8.75 |
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8.75 in St George with a 3.5 mile tempo around schmutz hill area. mile 1 5:49 mile 2 5:59 mile 3 5:46 .5 in 2:50 for a total time of 20:24
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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 CT water tank loop. Felt pretty good for a Monday. No watch but probably sub 8:00 pace. | |
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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 easy miles with the dog. Energy levels were pretty low today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 in street clothes. Ran home from class so I could run a mile with my daughter. She did awesome (8:06) and easily qualified for the presidential fitness award. she was 2nd in her class behind another girl. I was really surprised at how many kids these days can't run half a lap before stopping and walking. I guess video games and eating twinkies just don't do much for fitness. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 4.50 | 0.00 | 10.25 |
| 10.25 CT. I have to admit that running just isn't as easy as it used to be, especially when I need to do a faster work out. I was dreading the CT tempo etc. today. Ended up doing 3 X half miles up the canyon trail starting down by the soccer fields and ending up near the bridge up the canyon. Every other half miles between the markers. Kind of windy today.
1st - 2:43, 2nd - 2:45, 3rd - 2:46 decent effort, now what should I do? 3 Mile tempo down the trail (17:03) much better than last time I attempted this workout. Last time I only managed 2.5 tempo miles at 6minute pace. I think I am getting a little stronger.
Overall very pleased with the workout but it is hard on the body for sure.
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| Brooks Lauch Miles: 10.25 |
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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 |
| 6.0 took the car to the shop this morning and then ran home the long way. | |
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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 First annual "Winter in Springtime" 10+ miler. Old man winter is back. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.90 | 0.00 | 20.50 | 0.00 | 152.40 |
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| Paramounts Miles: 3.50 | Brooks Lauch Miles: 45.00 | Summons Miles: 51.75 | Defyance2 Miles: 52.15 |
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