| 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 | | 127.70 | 8.00 | 32.00 | 0.00 | 167.70 |
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| Summons Miles: 63.80 | Defyance2 Miles: 93.40 | Paramounts Miles: 10.00 |
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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. | |
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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. something bigger and better planned for tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| 10.0 at the track in the AM. Warmed up then
did 5000Meter in 18:45, then jogged 3laps 3200Meters in 11:55, then jogged 2 laps 1600Meters in 5:49 then cool down
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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 |
| Walked 2 miles with my wife. | | 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 this morning with the dog. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 4.00 | 0.00 | 0.00 | 19.50 |
| 19.5 early this morning. tried to keep the pace a little more honest. total time was 2:35:00 and I threw in some miles at sub 7 pace mostly on the down hill sections. Got rained on the last several miles which was nice. 170.2 lbs when I left the house and 164.6 lbs when I returned. drank 32 oz of fluid during the run and that was really all I wanted. I did have to go pee 3 times in the first 10 miles so I was well hydrated. Legs were pretty tired toward the end but overall a good long run to have in the bank.
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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 |
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5.5 miles with the dog this morning.
.5 with my girls at the track
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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. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 7.00 | 0.00 | 11.00 |
| 11.0 miles total Warmed up 1.5 then jumped into a track workout 5000meter 18:52, 3200meter 12:07, 3200meter 12:06 jogged slow 600meters rest(approx. 5 min rest). It was a little bit windy and I felt a little sluggish, but overall a decent workout. Did one mile more this week than last week I will just keep trying to build each week.
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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 |
| Poured cement starting at 6:30 am and was on then run until 9:00pm so no run today. Probably need the rest anyways. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.45 | 0.00 | 0.00 | 0.00 | 20.45 |
| 20.45 early this morning.( 2:40:31) Ran pretty much all over town N,S,E,W. Just under 8:00min pace so a solid run for me. Camping tonight so I opted to get the long run done today and I am glad to have it done and in the books, plus now I have an extra day of rest/recovery before next weeks harder mid-week workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 with the dog at the track. Had a great time at Calf Creek Falls Friday and Saturday. Hiked about 6 miles total. Discovered that the Cedar High Track is getting a new surface so that will be nice.
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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. Slow, Slow, Slow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 9.00 | 0.00 | 14.10 |
| 14.1 total West view loop clockwise with a few small additions to accommodate the tempo section. 2 mile warm up. Started my tempo up near the top of greens lake drive. I wanted to run hard for close to an hour and in a perfect world I would have like to cover 10 miles. I ended up doing 9 miles in 56:06 so average pace of 6:14. Considering that I didn't even feel like running this morning it went well. Most of the down hill seemed to be during the first half and the second half was definitely tough. I didn't take water so I planned to get a drink at the preschool on the north end of west view drive. I was pretty much over heating by that time so it was nice to finally get some fluid at the end of the tempo. Made my way home and then up the mountain to cut fire wood and work all day.
Slowest mile =6:39, Fastest mile =5:58
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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 with the dog this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Ugly. wanted to run more later in the day but never really had time. Probably good that I didn't. I think rest is the order of most days for me lately. | |
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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 This morning with the dog. I think I am stuck in a rut right now. I had better get out of it by tomorrow morning because I really need to do a decent workout tomorrow to keep things rolling. Started college classes yesterday so I will be have to drop some of my other activities. I guess I will drop work first, then running in a month or so. SGM can't come soon enough. So many things can go bad between now and SGM and some"things" have already started heading in a bad direction. Just gotta hang on a little longer.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 10.00 | 0.00 | 15.00 |
| Drove up the canyon then ran a mile warm up up about 1.2 past the start of the USG 10K. Started my tempo down the canyon. I felt surprisingly fresh today. Finished my tempo out by canyon view middle school. 10 miles in 58:59 and it is great to have it in the bank. I tried to run very relaxed and really didn't think I should run any faster than 6min pace to start out. Anyhow I ran a 5:45 first mile and it felt too easy. I tried to back off a little but I guess I just couldn't because I kept hitting them and a couple even faster. Hit first 10K in 35:40. Miles 8, 9 &10 got more difficult as the grade leveled a little. Splits were: 5:45, 5:42, 5:45, 5:39, 5:45, 5:47, 5:53, 6:05, 6:20, 6:13 Seemed like it took me forever to make it back home and I was pretty wiped out.
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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 before bed with the dog. Just enough to shake the legs out a bit. Yesterdays temp left my calves pretty tight and sore. | |
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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 easy up the canyon in the evening. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 4.00 | 0.00 | 0.00 | 18.60 |
| 18.6 this morning. Ran from my house up the canyon and back. Hit some MP miles on the way back down. 2:40:00 so a slow run but I figured it would. Legs are still feeling the Wednesday tempo. | |
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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 |
| 8.0 mid morning. Ran a little faster than usual and covered about 8 miles in one hour. | |
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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 |
| Rode my bike around west view. It was actually a little cool for my liking. Nice workout, got the heart and lungs going but without all the pounding. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 127.70 | 8.00 | 32.00 | 0.00 | 167.70 |
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| Summons Miles: 63.80 | Defyance2 Miles: 93.40 | Paramounts Miles: 10.00 |
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