| 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 | | 152.96 | 21.65 | 0.00 | 0.00 | 174.61 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 3.00 | 0.00 | 0.00 | 15.25 |
| 10.35 in the a.m. with a 3 mile tempo at 6:00 pace 4.9 in the p.m. at 7:10 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 3.00 | 0.00 | 0.00 | 10.75 |
| 5.5 in the a.m. in 41:00 5.75 in the p.m. including 6x800 w/3-4 minute rest between 2:40 2:40 2:41 2:41 2:41 2:43 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| in the p.m. slow and easy about 7:50 pace ave | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.96 | 0.00 | 0.00 | 0.00 | 7.96 |
| in the p.m. time was 52:01 and a PR for this loop run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| in the p.m. 36:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| in the p.m. 3 .18 hill repeats and 3 down hill repeats of about .3 each | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| slow and easy the legs are feeling the hill repeats but I'll be ready foir the summer games down hill | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.25 | 0.00 | 0.00 | 10.25 |
| 5.5 in the a.m. with a 5:00 minute and a 1:00 tempo mixed in (42:00) 4.75 in the p.m. with 1.25 mile at tempo (36:00) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| slow and easy felt tired 42:00 | | Comments(1) |
| | Race: |
summer games 10k (6.2 Miles) 00:32:59, Place overall: 9, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 1.30 | 0.00 | 0.00 | 7.50 |
| it was a great race with very fast times. | | Add Comment |
| | Race: |
summer games 5k (3.1 Miles) 00:16:24, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.10 | 0.00 | 0.00 | 4.10 |
| again it was a very fast race. my legs weren't really sore from yesterday but they were a little tight and stiff | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| in the a.m. slow and easy to help recovery from the race. legs are sore | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| a.m. slow and easy about 8:00 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| 5.5 in the a.m. 3.7 in the P.m. | | Add Comment |
| | Race: |
summer games cross country cedar high (2.94 Miles) 00:17:30, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| on a grass,sidewalk type course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| on the cedar high track so i could keep an eye on the kids. I live right across the street | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| at about 8:00 pace ave | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.85 | 0.00 | 0.00 | 0.00 | 7.85 |
| 6:21 6:57 6:16 6:15 7:10 7:08 6:55 6:08 .85 mile | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
| 6x800 with 400 jog in between(about 3 minutes)in the a.m. 2:37 2:39 2:39 2:40 2:41 2:38 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| in the a.m. slow and easy. thought about doing 3 or 5.5 but ended up feeling good enough to do my 8.0 loop rather than cutting it short | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| on vacation in provo. ran 12 in the a.m. first 6 miles were at easy pace then 7-11 gradually picked up the pace before cooling down. 7. 6:48 8. 6:45 9. 6:32 10. 6:27 11. 6:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.96 | 21.65 | 0.00 | 0.00 | 174.61 |
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