| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 339.45 | 15.60 | 3.00 | 0.00 | 35.75 | 393.80 |
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| Nike Pegasus 31 Miles: 306.25 | Stairmaster Miles: 24.00 | Saucony Kinvara 2 Blue Miles: 12.00 | Treadmill Miles: 7.50 | Saucony Kinvara 2 Grey Miles: 7.50 | Nike LunarLaunch Miles: 28.70 | New Balance 1400v2 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Last run in the sun
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very cold miles with Dan. It was quite the shock to the system after spending a week in sunny California.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran with a good size crew, including Kevin! Somewhat hilly route through the U and Research Park.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.25 | 0.00 | 0.00 | 0.00 | 0.00 | 15.25 |
| Group run from Liberty Park and through Temple Square with Josh, JP, Collin, Dan and Anthony. Collin wasn't kicked out for wearing shorts. The Temple looks bigger in the pictures.
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| Nike Pegasus 31 Miles: 15.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 9.00 |
| xt day. stairmaster and arm bike for 1 mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| From HHS around Millcreek with JP, James and Dan. Woke up feeling a bit under the weather so I am starting the excessive water/emergen-C regiment.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 2.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran over to Liberty Park with JP and James for a 4 x (4 min on, 2 min off) fartlek. Didn't push it because I am feeling slightly under the weather. Averaged around 5:30 for the first three and picked it up in the last rep.
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| Saucony Kinvara 2 Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| casual run with JP and James through Millcreek. The looks fine in the dark but didn't look good during my drive to work.
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| Nike Pegasus 31 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with JP from HHS, over to the zoo, through Research Park and back through the U.
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| Nike Pegasus 31 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 4.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran up and down Emigration from the zoo with Jon and JP. Dan and Anthony joined us for the first 5. 7:05 average up and around a 5:50 average coming down for 6:25 average for the run. Always a fun, elbow bumping time, running with Jon. JP looked especially strong today and should crush his3 hour PR in a couple of months.
Best of all the sky and air were perfectly clear only a mile up the canyon.
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| Nike Pegasus 31 Miles: 16.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Did an out and back along Wasatch Blvd with JP, Collin and Dan. We were planning to run Pipeline but the canyon was closed because of ice on the road. Our attempt to keep it over a 7:30 pace failed. I don't think I am to blame this time.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 7.00 | 10.00 |
| 3 miles on TM and 7 crosstraining.
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| Stairmaster Miles: 7.00 | Treadmill Miles: 3.00 | Saucony Kinvara 2 Grey Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with JP through Millcreek and Holladay. Lots of puddle jumping.
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| Nike Pegasus 31 Miles: 12.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 3.00 | 0.00 | 0.00 | 12.50 |
| Ran over to Liberty Park with JP and James for 6x800 on the straightaways
~2:35,2:35,2:30,2:30,2:28,2:27
PM: bootcamp, too many stepovers and lunges
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| Nike Pegasus 31 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Downtown and around Liberty Park with JP. Averaged 7:30!
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| Nike Pegasus 31 Miles: 13.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran with JP, James and Dan up to the REI, over to Skyline and back to HHS.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.15 | 0.00 | 0.00 | 0.00 | 0.00 | 15.15 |
| Big crew today! Ran with Josh, Jon, JP, Dan, Daniel, James, Anthony and Neil around Holladay and Sugarhouse. Picked it up a bit at the end and finished with 6:38 average. Jon was questioning whether he could feel good about a performance if he used caffeine. He is a funny guy.
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| Nike LunarLaunch Miles: 15.15 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| easy run with Josh, JP, Collin and Dan starting at Memory Grove. Looped around the avenues then did a loop of Liberty Park.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 8.00 | 11.00 |
| crosstraining on stairmaster and 3 on the treadmill
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| Stairmaster Miles: 8.00 | Treadmill Miles: 3.00 | Saucony Kinvara 2 Grey Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| semi new route south on 9th east with JP.
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| Nike Pegasus 31 Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Jogged over to Liberty Park and did 3.5 miles (1.5,0.5,1,0.5) at MP. All of it was between 5:20 and 5:30.
PM: bootcamp (3 laps of duck walk with a band (OUCH!), 125 squat jumps and lunges on each leg, 3 sets of stairs, 80 toe touches on each leg and walkouts, 65 pushups, and my very favorite, 125 burpees)
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| Nike Pegasus 31 Miles: 14.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Casual run with James and Evan around Millcreek and Holladay. Averaged 7:30. It might take a couple of days for my legs to feel normal again after bootcamp yesterday.
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| Nike Pegasus 31 Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran with James and Dan through the U and back down 15th east.
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| Nike Pegasus 31 Miles: 12.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Fun run with Josh, Rob, Dan and Neal. We all ran different distances which will make for an odd looking route. Picked it up a bit at the end and finished with an average of 6:48.
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| Nike Pegasus 31 Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran with Dan and Evan from the park n' ride at the top of 3900 s. and went north to the golf course and back.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 0.00 | 0.00 | 10.50 | 12.00 |
| mostly crosstraining day. I still get one a week to be safe :) stairmaster and 1.5 on TM
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| Treadmill Miles: 1.50 | Saucony Kinvara 2 Grey Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with JP, James, Dan and Nate Hornok through Millcreek. Averaged 7:11.
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| Nike Pegasus 31 Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.55 | 3.00 | 0.00 | 0.00 | 0.00 | 13.55 |
| Ran over to Liberty Park with JP, James and Dan for 3 x 1 mile. The weather is too nice. 5:30, 5:16, 5:11
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| Nike LunarLaunch Miles: 13.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| casual run around sugar house with Dan and Evan.
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| Nike Pegasus 31 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 1.25 | 10.25 |
| Easy run with Nate around Millcreek then stretched at the gym. 5K tomorrow, oh boy! This will be my first race since SGM.
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| Nike Pegasus 31 Miles: 9.00 |
| | Comments(3) |
| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:16:32, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 3.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Wow. I really didn't think I would feel that bad. I guess I need to mix in more speed work because my legs were sucking air just after the first mile and they never felt better. The wind coming back also didn't help, and neither did the Dunkin' Donuts coffee before the race. 4:59, 5:20, 5:32
Warmed up and cooled down with Jason, Anthony, James, Nate and Dan. Congrats to Anthony, Jason and little Pachev (in crocs) for 1,2,3. It was still a good workout/rust buster despite feeling lousy.
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| Nike Pegasus 31 Miles: 10.00 | New Balance 1400v2 Miles: 3.10 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 339.45 | 15.60 | 3.00 | 0.00 | 35.75 | 393.80 |
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| Nike Pegasus 31 Miles: 306.25 | Stairmaster Miles: 24.00 | Saucony Kinvara 2 Blue Miles: 12.00 | Treadmill Miles: 7.50 | Saucony Kinvara 2 Grey Miles: 7.50 | Nike LunarLaunch Miles: 28.70 | New Balance 1400v2 Miles: 3.10 |
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