| 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 | | 80.88 | 16.50 | 18.10 | 0.00 | 115.48 |
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| Summons Miles: 25.05 | Brooks Lauch Miles: 46.73 | Summon 3 Miles: 40.20 |
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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 | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
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3.25 in the AM. Wanted to try to do about 10 with some tempo mixed in, but about 3 miles at 10min pace and a sore knee and I threw in the towel. I figure it is better to save what is left of my body for a long run on Monday. 3.1 at 10:00pm. Best that I have felt all week. Knee is bugging a little, iced it afterwards.
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| Summons Miles: 3.10 | Brooks Lauch Miles: 3.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.10 | 0.00 | 0.00 | 0.00 | 20.10 |
| 20.1 AM. Ran down to New Harmony gas station with Steve. I didn't feel super but good enough to have a good workout. Dropped the pace down to 7:00 and below the last few miles. My total running time was around 2:37:00
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| Brooks Lauch Miles: 20.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.75 | 3.00 | 0.00 | 0.00 | 5.75 |
| 5.75 before supper. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| 3 with wife. Thought about going long but just couldn't face it.
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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 before early morning meetings. A little spring in my step for a change. Another long run should fix that. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.88 | 7.00 | 0.00 | 0.00 | 20.88 |
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20.88 the dreaded solo long run. Waited until about 6:40am then headed out. Ran a few miles around town, took a potty break, and then headed up the canyon 1mile above the start of USG 10K. (11.5 miles at the turnaround) Ran 7 miles down in 6:25-6:30 range and then coasted home. 1st 10 miles-- 76:15 2nd 10 miles-- 68:15 20 miles @ 2:24:30 then ran into my wife and jogged pretty slow the rest of the way. Good solid run and I was pretty worked over by the end. Took a cold bath with a little ice and seem to be recovering well. Not sure what to expect in the 1/2 this weekend but I don't plan to run it very hard. I feel like my long preparation has been better than ever this year even though my overall mileage has suffered.
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| Brooks Lauch Miles: 20.88 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 7.0 miles before supper. 2 X 3200 at the track. 11:53, 11:52. Felt decent considering Monday's long workout.
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| | Race: |
Cedar Canyon Half Marathon (13.1 Miles) 01:18:54, Place overall: 6, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 13.10 | 0.00 | 15.00 |
| Ran the Cedar Canyon Half today (1:18:54). Just wanted to run solid and try to hold close to a 6:00 pace. Last 3 miles the legs were pretty hammered. I felt like I was holding back much of the race but the downhill eventually takes its toll. Happy overall with the race. I feel like my body and legs were already a bit tired from workouts earlier in the week. I will try to rest and recover but keep the mileage about the same(30mpw). No more long runs.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 before bed. Just enough to get the blood moving. Soreness is pretty much gone but legs are tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles before bed. Legs are coming around. I have my pre marathon head cold so I think things are right on schedule. | |
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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 easy in the morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.50 | 0.00 | 0.00 | 8.00 |
| 8.5 total miles. Body feels pretty strong right now even with the little head cold. | |
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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 evening. Not much training to be doing these days. | |
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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 in the AM. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.00 | 0.00 | 2.50 |
| 2.5 in the AM. Did a mile in 5:49. Pace felt hard. | |
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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 |
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2.5 in the AM. Then beat the crap out of my body at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.88 | 16.50 | 18.10 | 0.00 | 115.48 |
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| Summons Miles: 25.05 | Brooks Lauch Miles: 46.73 | Summon 3 Miles: 40.20 |
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