| 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 | | 170.00 | 5.00 | 23.35 | 0.00 | 198.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| 5.5 in the morning 8.0 late in the evening both were pretty good runs. | | 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 in the 95 degrees heat | | Add Comment |
| | Race: |
Blanding Utah 4th of July 5K (3.13 Miles) 00:17:31, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
| fun race. won it for the 3rd year in a row but there is not much competition. mile 1 5:52 mile 2 5:44 mile 3 5:20 course starts and finishes in same spot, first half up hills and second half mostly down. bettered last years time by 19 seconds. i think i could run it faster if i had anyone around to push me. 2nd place kid was about 1:30 behind me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in the morning. just took it easy and ran all over blanding just checking out the town. not sore from the race. | | Add Comment |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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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 miles in the 100 degree heat. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| was supposed to get up early and get a good long run in but it didn't happen. ran 5.5 late at night. there is always tomorrow morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8.0 miles after work. took some water and GU with me. also ran with a watch ave pace 7:15. lately i haven't been taking a watch all the time. i usually know i am running really slow and would rather not know exactly how slow. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in the morning. ran up cedar canyon past Milts steak house. ran five miles of tempo coming back down, 5:59, 5:49, 5:51, 5:57, 5:59. going up the canyon it is always tough to run faster than 8:00 pace. time at 13.1 was 136:45. the down hill is a good prep for bryce. took 3 GU's on the run. stomach took it really well. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 easy miles in the morning. no watch didn't care about pace. 4 more miles in the evening at the track with the family. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles at about 7:30 pace. nice cool evening and even got some light rain. | | 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 after work in the humid heat. felt kind of tired. | | Comments(2) |
| | 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 in the morning just to get the legs moving a little. | | Add Comment |
| | Race: |
bryce canyon half marathon (13.11 Miles) 01:17:27, Place overall: 12, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.11 | 0.00 | 13.11 |
| drove over to the bryce canyon half marathon. ran it on about 2.5 hours of sleep. weather was great. Splits as follows: mile 1 6:01 mile 2 6:01 mile 3 5:23 mile 4 5:28 mile 5 5:41 mile 6 5:40 mile 7 5:46 mile 8 6:07 mile 9 6:18 mile 10 6:03 mile 11 6:10 mile 12 6:18 mile 13 5:54 .11 mile .31 Total time 1:17:27 This is a new PR for me by 1:12 over last years time on the same course. i felt like i ran a good race. going into it i felt like i needed to keep my splits a little more even. i struggled at mile 9 but fought through it better than last year. i should have took gu more often and earlier but stomach felt too unsettled. i took very little hydration during the race and only a half a gu at mile 7. i drank like crazy after the race. picked up my medal early and hurried back to the family reunion in pinevalley. Glad a went and ran the race. to be honest i didn't think i had a PR performance in me so i surprised my self. | | Comments(4) |
| | 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 miles this morning. legs are alittle sore but didn't take long to get them moving good. | | 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 easy miles in the morning. | | Add Comment |
| | Race: |
Enterprise 10K (6.13 Miles) 34:05:00, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 6.14 | 0.00 | 6.64 |
| Ran the Enterprise 10K with several other members of extended family. I had been sick the day before with a stomach/intestinal bug that has been going around. i ate only a light supper and nothing else the day before the race. i felt pretty good race morning. i felt like i ran a pretty good race all considered, but i struggled the last 1-2 miles. legs just went weak. ran about 20+ seconds slower than last year but they started the race a little farther back than last year but it is still a short 10K. official time was 34:05, i had trouble stopping my watch but i am pretty sure they were at least 5 seconds fast on the official time. spits as follows last year mile 1 4:58 5:09 mile 2 5:21 5:25 mile 3 5:34 5:29 mile 4 5:47 5:43 mile 5 5:41 5:42 mile 6 5:59 5:48 .14 :49 .08 :26 | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 8 easy mile in the morning. lingering tightness in calfs but no real soreness. feeling pretty good. don't feel to banged up considering all the race miles this past week. 7.5 miles in the late afternoon in Enterprise. Boy was it hot, glad that i took my hydration pack with me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in the late evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 8 miles in the morning. 8 miles after work. wore a watch this time, pace was 7:20ave. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| spent all day yesterday at Lagoon. Today we went to Raft River Idaho for a family reunion. finally got a run in before dinner. 6.0 miles some of it on dirt roads. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 1.00 | 0.00 | 15.50 |
| 8 miles in the morning, one of the miles in 5:45pace 7.5 miles in the late afternoon. some of it was on grass. we were staying on a sod farm. the loop around the grass yard at the farm house was just over a half mile, so i ran it several times then hit the pavement for a few more. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 170.00 | 5.00 | 23.35 | 0.00 | 198.35 |
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