| 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 | | 91.00 | 0.00 | 20.65 | 0.50 | 112.15 |
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| Summons Miles: 33.30 | Defyance2 Miles: 51.50 | Paramounts Miles: 9.30 | Saucony Racers Miles: 14.30 |
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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 in the AM with the dog. | |
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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. Should have felt pretty good but not so... School has been pretty intense but I think I am starting to get settled in. Now I am faced with very little time to get my mileage in for the week. I will just try to get a quality long run tomorrow with a tempo section mixed in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 4.00 | 0.00 | 14.20 |
| 14.2 Got a late start this morning and it was getting warm. Headed up the canyon trail to the start of the USG 5k. Goals today were to go long(not more than 15, and get a good tempo in) When I started my tempo back down the canyon I had already ran over 7 miles and was hot and tired. My effort level was high but times were not great. Hit mile 1 at 5:35 and 2 miles at 11:30 so already slowing down. Had to stop for a quick drink during the 3rd mile. Those last 2 miles were tough. finished with a 23:35 for the 4 mile tempo. Basically crawled back home, stopping at every water hole I could think of.
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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. Felt like a Monday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 1.50 | 0.00 | 3.10 |
| 3.1 went to the track just wanting to get a few faster miles. Did 1600m in 5:22, 800m in 2:42. I could tell that my legs are still tired from Saturday. I just kind of coasted the last 100m of the 800m so the time was a little slow. It seems like it takes me several days to really recover from a hard workout. Looking forward to having a decent performances this week in the summer games. No, PR's in the forecast but hopefully just solid races.
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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 |
| 5.0 with the dog. Still waiting for my legs to come back to life. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2.0 is all I had time for. | |
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| | Race: |
Utah Summer Games 10k (6.2 Miles) 00:34:14, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 6.20 | 0.00 | 7.20 |
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Summer Games 10k 34:14.9 splits as follows: 5:26, 5:22, 5:38, 5:37, 5:44, 5:34, :53 I wasn't expecting PR performance but I thought I could have a solid race. My mileage is 1/2 of what it was last year and last year I had been running races prior to this one. I am happy with my time and it is nice to finally jump back into a race.
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| | Race: |
Utah Summer Games 5k (3.1 Miles) 00:16:21, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| Summer Games 5k 16:21.1 splits as follows: 5:14, 5:25, 5:15, :27 Ran in 5th most of the way before picking off a couple of young high school kids. Once again I was pleased with my time. Just grateful to still be able to run, compete and enjoy it.
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| Saucony Racers Miles: 5.10 |
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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. just letting the legs come back a little. | |
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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 |
| 7.0 miles early this morning. felt pretty sluggish. | |
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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 |
| 7.0 this morning. 8:00 min. pace so I was "really moving" today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| 15.1 miles this morning. Ran up to mile 2 of the USG 10K then back down. I really didn't want to go out this morning let alone do a long run but I figured I better just put in the time on my feet. nothing really fast but I did hit a couple down the canyon that were 7:ish. Total time 2:02:00. started slow this week but finished strong. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 at the track with my family. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 before bed. Felt really rested as I would have expected. ran 7:00 pace ave. Have not ran that fast on that particular loop in a year or two. | |
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| | Race: |
USG 800m. 5000m (3.6 Miles) 20:00:00, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 3.10 | 0.50 | 8.30 |
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3.1 this morning.
Utah Summer Games Track
800m 2:16.75
5000m 18:48.72
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| Saucony Racers Miles: 5.20 | Paramounts Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 2.75 | 0.00 | 4.25 |
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Utah Summer Games Track 3000m steeplechase 11:26.15 1500m 4:50.89
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| Saucony Racers Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| 3.1 this morning 3.0 this afternoon
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| Defyance2 Miles: 3.00 | Summons Miles: 3.10 |
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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 at the track. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.00 | 0.00 | 20.65 | 0.50 | 112.15 |
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| Summons Miles: 33.30 | Defyance2 Miles: 51.50 | Paramounts Miles: 9.30 | Saucony Racers Miles: 14.30 |
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