| 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 | | 131.50 | 14.50 | 18.50 | 0.00 | 164.50 |
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| Summons Miles: 65.90 | Brooks Lauch Miles: 43.25 | Saucony Racers Miles: 18.00 | Defyance2 Miles: 37.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 3 easy in the AM 5 before supper. It was hot and I pushed the pace a little.
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| Summons Miles: 5.00 | Brooks Lauch Miles: 3.00 |
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Blanding 4th of July 5k (3.1 Miles) 00:17:44, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 8.00 |
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5k race at 6:30 am. Acually had a little competition this year(highschool kid from California). He hung within striking distance most of the race and then pulled up along side me with about a mile to go. I could tell he was hurting so I bided my time and then with about 1/4 mile to go I took off and he dropped pretty bad over that distance. Time was 17:44. I think that my best on this course is about 10-15 seconds faster. Won a $60 gift card to the grocery store.
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| Saucony Racers Miles: 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 |
| 5.5 easy miles in Blanding. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 7.6 up hill miles in Blanding running up towards Blue Mt. | |
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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 before dinner. Pretty tired. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 6.20 | 0.00 | 15.40 |
| 15.4 Total in the morning with Garrett. We ran up the canyon and did a tempo on the USG 10K course. My watch died halfway through but I think I ran about 35:30. Didn't feel great but still ran well. It is so much easier to do these workouts with someone else. Thanks Garrett...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| 4.25 before bed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 before dinner. Haven't felt like running this week. Legs are in a coma or something. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 3.00 | 0.00 | 9.00 |
| 9.0 total. Cedar High track, workout with Garrett. I was not feeling very up for a track workout but it ended up being a good workout and probably just what I needed. I would have been hard to even attempt this workout today by myself. Thanks Garrett....
3 X 1600m 5:36, 5:24, 5:17
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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 |
| 6.0 easy before dinner. Work is making it hard to feel like going for a run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 2.00 | 0.00 | 0.00 | 14.50 |
| 14.5 First Annual C-Trail half marathon (and then some). Just me and my dog.
Just couldn't make myself go running this morning so at about 3:30 pm after swimming with the family, I went out for a run. I hated the thought of going on one of my usual loops so I decided to head over to the C-trail-head. Next thing I knew I was running up the side of the mountain. It was hot, trail was steep, but I made it to the top. Luckily I took a 16oz bottle of water. I never thought that I could run my dog into the ground or run her to death but I just about did. She finally gave out about a mile from the trailhead on the way down and about 2.5 miles from the house. I couldn't get her to move at all. I tied her to a tree and headed home with the realization that I was going to have to bring water back up to her and possibly carry her off the mountain. She was able to walk most of the way down to the truck. She can barely walk now. I guess the steepness was just too much for here. Needless to say I got a pretty good workout by the time it was all over. It was actually a very enjoyable run. I will definitely do it again but I will leave the dog home next time.
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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. Legs are just trashed. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| 8.75 before dinner. It was hot. I stopped for a drink twice along the way. When I got home I drank 32oz of water and I still only weighed 163lbs. The combo of work and running is putting my weight lower than it has been in recent memory.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 with my wife. Legs are starting to get some life back finally. | |
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| | Race: |
24th of July Enterprise 10k (6.2 Miles) 00:35:39, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 6.20 | 0.00 | 10.00 |
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Enterprise 10K. New course was very flat and honest. I felt decent. Never really felt like I was running a race it felt more like a tempo run. Effort was there but I was just content to run and have fun. I knew that Dave, Clyde and Glenn would be the top 3.
I actually really liked the new course. My time was not great but I felt like it was a very solid performance for me. Splits: 5:25, 5:44, 5:59, 5:59, 6:03, 5:44, :45
mileage was pretty low this week but I just felt like I needed to back off a bit. If running is not fun them why do it. I did go on a 30+ mile bike ride with my brothers. They were on their fancy road bikes and me on my Mt. bike with slick tires. I just tried to keep up and it ended up being a very good workout for me.
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| Saucony Racers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| 6.0 in the morning in St. George 8.75 in the evening in Cedar City. Just couldn't resist the cool temps and rainy weather so I went out for another really nice run.
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| Defyance2 Miles: 8.75 | Brooks Lauch Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.50 | 0.00 | 0.00 | 10.50 |
| 10.5 in the late evening. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 up in Bountiful | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 15.5 in the cool, rainy, evening weather. Nice longish run to end a decent week of training. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 131.50 | 14.50 | 18.50 | 0.00 | 164.50 |
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| Summons Miles: 65.90 | Brooks Lauch Miles: 43.25 | Saucony Racers Miles: 18.00 | Defyance2 Miles: 37.35 |
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