| 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 | | 118.95 | 8.25 | 6.00 | 9.25 | 142.45 |
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| Summons Miles: 69.10 | Paramounts Miles: 23.40 | Defyance2 Miles: 49.95 |
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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 |
| 3.0 with the dog, wanted more but couldn't fit it in. | |
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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 after work. felt pretty good to begin with but not so good at the end. I worked pretty hard today and didn't do a good job of stopping to eat and refuel so i think my energy level was pretty low. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 3.00 | 6.75 |
| 6.75 total. track workout with Garrett 1600m 5:18 2 x 800m 2:36, 2:35 4 x 400m 1:13, 1:12, 1:11, 1:11 Did better than I thought I would. Garrett smoked me on all of them. He is in great shape but I already knew that going into the workout. It helps to have someone pull you along.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 10.1 started running toward kannaraville and had my wife pick me up on the way to S.G. Ran into a terrible head wind and after about 7 miles i was ready to be done so i slowed down and coasted until my wife showed up. Ran after lunch and ended up getting a little to much sun on my arms. | |
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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. really didn't feel like going out but i went anyways and i survived. | |
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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 with the dog before bed. | |
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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 |
| 3 am 3pm
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| Summons Miles: 3.00 | Paramounts Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.00 | 11.50 |
| 11.5 total. I so did not want to go running but alas I went. I needed to go longish and get a faster workout in for the week so i threw 3 miles tempo in the middle.(17:27) fastest mile 5:43. Glad I ran but it is so hard to get out the door.
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| | Comments(2) |
| | 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 with the dog. pace was slow as usual but it was a decent run. | |
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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 easy with the dog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.25 | 10.75 |
| 3 mile loop warm up--Track workout---then a 3 mile cool down. Track workout went as follows: 1600m 5:20 1200m 3:57 800m 2:38 4x400m 1:12, 1:16, 1:13, 1:14 work out went about as well as I hoped it would. The hardest part was talking myself into just starting the workout. It is just hard to want to do speed workouts when most of my other running is at 8-9:00 pace. I guess I need to try and get my pace down a little on one of my regular runs so that i am working all the gears just a little.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| 8.1 with the dog. slow(8:30)pace. I'll take it, wasn't expecting anything more. | |
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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 in the wind. kept it short so as to not get too many miles this week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.25 | 0.00 | 0.00 | 10.25 |
| 10.25 after work. Ave pace about 7:00 with several a little faster. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3.0 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 | 0.00 | 3.00 | 7.50 |
| Track workout with Garrett. 1600m 5:28 2X 800m 2:38, 2:40 4X400m 1:16, 1:14, 1:11, 1:13 we had to deal with a pretty good wind so all in all a solid workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 3.4 with the dog in the late evening. felt surprisingly light on my feet. We'll see what tomorrow brings. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 3.00 | 0.00 | 11.50 |
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11.5 total. Total time--1:24:00 wanted to throw in some faster miles(6:00) on the second half. ended up with 17:26 for the 3miles. Still felt like I wasn't pushing all that hard so I must have been feeling good.
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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 AM No watch, no time just ran slow and easy. The first 5 I just wanted to be done, then I got into a better flow. Stopped to do push ups, and 5 times to do pull ups on the new pull up bars. Was out there for nearly 2 hours just poking along. A good start to the week. Weather is absolutely beautiful. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 118.95 | 8.25 | 6.00 | 9.25 | 142.45 |
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| Summons Miles: 69.10 | Paramounts Miles: 23.40 | Defyance2 Miles: 49.95 |
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