| 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 | | 119.60 | 6.00 | 21.40 | 0.50 | 147.50 |
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| Brooks Lauch Miles: 36.00 | Defyance2 Miles: 50.95 | Summons Miles: 49.85 | Saucony Racers Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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9.0 -- 4 mile tempo with Garrett. (22:39) 5:37, 5:41, 5:47, 5:34
The strange thing is that one of the slower miles(5:41) was on the main down hill section.
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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 | |
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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 easy. (2 with my wife and 5 on my own) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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3.0 time for 3 before work.
5.0 before bed. Not feeling to much like running these days.
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| Defyance2 Miles: 5.00 | Summons Miles: 3.00 |
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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 managed a short run after work. Work and training just aren't working out very well lately. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 4.00 | 0.00 | 7.50 |
| 7.5 4 mile tempo with Garrett (21:58) 5:34, 5:31, 5:24, 5:29 Training had not been great this past week so I didn't know how the body would respond. As it turned I ran about 10 seconds per mile faster than last weeks tempo.
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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 before supper. | |
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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 easy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 11.5 in the morning. 4.75 in the evening.
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| Defyance2 Miles: 4.75 | Brooks Lauch Miles: 11.50 |
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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 |
| 2.5 with my wife 3.0 on my own.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 12 mountain miles. Spent last night at girls camp in Stout canyon. I got up and ran to the top of the canyon to highway 14 then back down. felt good and made pretty good time up and down the canyon. Took a swim in the pond after. It felt very good. Hopefully I didn't over do it on the run. | |
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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 miles before bed. I think I caught a summer cold and I just don't feel good. | |
| | Comments(1) |
| | Race: |
Utah Summer Games 10K (6.2 Miles) 00:33:51, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 6.20 | 0.00 | 8.00 |
| Splits: 5:10, 5:17, 5:33, 5:38, 5:42, 5:19 & .22 in 1:07(5:26 ave)
Miles 4 and 5 I fell of pace but considering the head wind at this point in the race I am not too surprised. Happy to run faster than last year.
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| | Comments(2) |
| | Race: |
Utah Summer Games 5K (3.1 Miles) 00:16:18, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 3.10 | 0.00 | 6.60 |
| Spits: 5:07, 5:20, 5:31 & final .1 in :20
Tail wind today, legs were not really sore, but they seemed to act up a little during the race. All in all a good racing weekend.
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| Summons Miles: 1.50 | Saucony Racers Miles: 5.10 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 5.5 AM 6.75 PM Post race soreness is pretty much non-existent. Strange, because USG usually leaves me sore. Not sure what to think. Did I not run hard enough? Was my head cold a bigger factor than I thought? Legs are a little tired though and the head cold is starting to loosen its hold. Hopefully I can have a decent week of training.
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| Defyance2 Miles: 5.50 | Summons Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| 8.2 in the afternoon. After running late last night I didn't feel much like running this morning so I opted to run in the heat. Ran out behind walmart on the dirt trails. Constant up and down and the legs didn't like it but I survived.
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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 before bed. Body is tired from work. | |
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| | Race: |
Utah Summer Games 800M, 5000MK 00:02:23, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 3.10 | 0.50 | 8.00 |
| Utah Summer Games: 800M 2:23.00 Utah Summer Games 5000M 19:38.00 A warm and windy day. My body just felt really hammered mainly from work(tearing shingles off of a roof 12+ hrs a day for the past 2 days). Both times were definitely slower than my conditioning right now.
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| Summons Miles: 4.40 | Saucony Racers Miles: 3.60 |
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| | Race: |
Utah Summer Games 1500M (0.925 Miles) 00:04:53, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 0.00 | 2.00 |
| Utah Summer Games 1500M 4:53
Went out hard for about 2 laps to stay out in front of Garrett and try to cut through the wind for him. After that, I kind of coasted for a lap and then tried to pick it back up for the last lap. Legs actually felt pretty decent today compared to yesterday but still tired.
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| Saucony Racers Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
| 16.7 with Garrett and Steve Winslow. Ran down to New Harmony. Nice run, great company. Forgot to restart my watch after a water stop so just turned it off. No worries, the other guys had watches and all I really cared about was how far rather than pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scout camp near Kolob. Hiked about 15 miles. We had 3 scouts get separated from the main group so I spent about 3 hours hiking around at a pretty good pace trying to locate them. We determined that they had to be on their way back to the cars, that was the only thing that made sense. We were right, they were there waiting for the rest of us. A good workout but I won't count the mileage. My upper calves are a little tight, probably from walking in sand all day. Hopefully I can get a few decent runs in later this week, but for the most part I am counting this week as a recovery.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 119.60 | 6.00 | 21.40 | 0.50 | 147.50 |
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| Brooks Lauch Miles: 36.00 | Defyance2 Miles: 50.95 | Summons Miles: 49.85 | Saucony Racers Miles: 10.70 |
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