| Location: Bountiful,UT,USA Member Since: Sep 24, 2007 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 8 marathons and a few triathlons. Marathon PR: 3:26:20 (Ogden Marathon 2006)
This years races (2010) planned so far:
February 13th - SLC Track Club Winter Series 10-k
April 3rd - Striders 1/2 Marathon
May 15th - Ogden Marathon
June 12th - Cache Valley Classic Triathlon (Olympic) Short-Term Running Goals:
- Sub 3:20 Marathon
- Stay injury free!
Long-Term Running Goals: Personal: Great wife with four great kids. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 108.55 | 13.20 | 67.35 | 0.00 | 14.35 | 203.45 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Early morning run on the TM. 8 miles. Average pace 7:41. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| In Las Vegas on business at the Red Rock Hotel (of the strip and by the mountains thank goodness). Easy morning run from hotel, up the mountains, down the hill, take a right instead of a left, lost, more lost, what city am I in now?, ahh there's the hotel I think, no that's not the hotel...After 1:40 I make it back. Fun. No idea what my pace was. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Early morning run on the TM at the hotel. Av pace 7:42. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.25 | 0.00 | 4.10 | 0.00 | 0.00 | 11.35 |
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Back in Salt Lake. Run up City Creek. Total time: 59:12. Pace: 8:10. Will probably get a few more in this evening on the TM.
4.1 more miles on the TM in the evening. Total time 30:56. Av pace: 7:33
| | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 15.25 | 0.00 | 0.00 | 15.25 |
| Long run on the legacy highway trail. Total Time: 2:01:01. Av pace: 7:56 | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 | 7.25 |
| City Creek Canyon run. Didn't track time or pace but it was a medium effort run. I'm going to keep mileage low this week so my legs are ready to go on Saturday's 10-k. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 | 7.10 |
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Run up City Creek Canyon. Today I finally got a got altitude measurement, 933 feet up from were I park. So I gain 933 ft in 3.55 miles. Pretty good climb and would explain why my pace up is so much slower than my pace down. The effort was tempo up and a little below tempo down.
Time up: 30:11, Av pace: 8:30
Time down: 23:46, Av pace: 6:42
Total Time: 53:57, Av pace: 7:36 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Easy run up City Creek Canyon. Did not track time or pace. Ran with Bob, Dick and Stuart. | | Comments(12) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM run at noon. Av pace: 7:52 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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TM run. Just wanted to warmup my legs and get a good stretch in before tomorrow's 10-k.
Av pace: 7:54 | | Comments(1) |
| | Race: |
SL Track Club Winter Series 10-k (6.2 Miles) 00:43:54 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 6.20 | 0.00 | 0.00 | 0.00 | 8.45 |
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Not my best race and a little slower than I hoped. I got to the Saltair at 9 am with plenty of time to register and warm up. After registering I headed out in the rain. Heading east on the course during warmup I could tell I had a tail wind. When I turned around and headed west I could feel a strong head wind and rain pelting my face. At this point I could tell I was just not on my game today. I figured I would head out with a 7 min pace and at the turn around try to push as hard as I could on the way back.
The race would exactly as I thought after the warm up although I was hoping to keep a sub 7 on the way back, not quite.
Mile 1 - 7:02
Mile 2 - 6:57
Mile 3 - 6:57
Mile 4 - 7:11
Mile 5 - 7:09
Mile 6 - 7:08
Mile 6.20- 1:30
Total Time: 43:54
Av pace: 7:05 | | Comments(5) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 7.35 | 0.00 | 0.00 | 7.35 |
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Dog Training Day. Today was the first day I've taken my Golden Retriever puppy out for a run. At 8 months he doesn't look like a puppy but he sure acts like one. He's gone on many walks with me and tends to be all over the place, sniffing, running, peeing, and the likes. The concept of going for a run was completely new. The first mile he wanted to run faster and chase after other dogs. At mile two he was calming down a bit and stop yanking on his leash. By mile three he was keep my pace and was no longer distracted. He did very well for his first run. I wanted to get eight miles in and was going to loop around for 0.65 miles once we got to the car but soon as he saw the car he decided he had enough. Not bad for his first run. Once we got home he immediately went to his favorite spot in the indoor patio and laid down. He was beat. He wouldn't even get up for a treat.
Total time: 59:00
Ave pace: 8:02
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
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No work today! WooHooo!
Didn't feel like running in the cold rain so I headed out to the gym. Apparently everyones else did too. All the TMs where being used so I did my ab workout, pull ups, shoulders, and pushups. Finally a TM opened up, all sweaty!, and I got a shorter than planned run in. I'll try to get 4 more in this evening.
Total Time: 47:57
Pace: 7:44 | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Crazy day. Between work and my brother coming into town I had no time whatsoever, but I still managed a short run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Had the blahs today. A little running burnout. Probably from not performing as well as I thought I should have at my last race. It took me 8 miles, yes 8, to get into a rythm. Two quick miles at the end. Maybe it was all the sushi I had last night with my brother.
Total time: 1:23:10
Av pace: 8:19 | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Two miles warmup and 6 miles at MP. Still not feeling 100%. Went to the doctor today, who wanted to run all sorts of test....so I got poked by a needle. | | Comments(6) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 4.20 | 0.00 | 0.00 | 6.20 |
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Run with Tommy (dog). Was going to keep the pace right around MP but decided to push a couple of miles to see how Tommy would do. He managed two miles sub 7 without batting an eye. He starting to really enjoy the runs too, this time he didn't want to stop when we got to the car.
Total Time: 46:48
Av Pace: 7:33
Skipped the typical long run today. I've been running a fever off and on for the past 3-4 days. Figure I need to get some rest and meds in me. | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 5.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Did mile repeats on the TM. Haven't done these for so long I didn't know what to expect. So I stayed conservative and ran them at 10-k pace. It was a good push but never got into puke zone.
2 miles warmup
1 mile repeats @ 6:58 and 0.5 recovery at 8:00 pace (5 times)
1 mile cooldown
total time: 1:16:06
av pace: 7:37 | | Comments(3) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| City Creek Canyon run. Didn't track time or pace but it was slow. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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TM run. Two mile warm up and then set it on cruise control for 8 miles at 7:41 pace. Still not feeling 100%. The effort level for 7:41 pace seemed higher than usual. Now that I think about I've been feeling flat ever since I gave up sugar. More sugar is what I need in my diet!
Total time: 1:18:49
Av pace: 7:53 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.25 | 0.00 | 4.25 | 0.00 | 0.00 | 8.50 |
| Run up City Creek Canyon. Slow pace up and moderate to fast pace down. I didn't track time the second but it was roughly 9:00 pace up and 6:50 down. Beautiful day..even saw a guy without his shirt on running up the canyon (really wish I didn't see that). | | Comments(4) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| catching up on my entries....Long slow run. Total time 2:26:30. Av pace 8:08 | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Cross country skiing up Millcreek canyon. Great fun but a little too icey on the way down. 2:15 = 11 miles (?) | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 108.55 | 13.20 | 67.35 | 0.00 | 14.35 | 203.45 |
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