| 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 | | 204.25 | 9.00 | 3.61 | 0.00 | 70.00 | 286.86 |
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| Nike Pegasus 31 Light Blue Miles: 112.50 | Altra Lone Peak 2.5 Miles: 34.00 | Bike Miles: 135.00 | Stairmaster Miles: 62.25 | Nike LunarLaunch Miles: 63.75 | Treadmill Miles: 2.00 | Rowing Machine Miles: 4.25 | Saucony Kinvara 2 Grey Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| New Year's run with Scott and Matt on the parkway in Riverton. It was 4 degrees when we started with a windchill of -4. A bit chillier than California but too bad. Great to catch up with them.
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| Nike Pegasus 31 Light Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Riverton Parkway run again with an even bigger group: Scott, Matt, Jon, Mike, Justin, Reed and Dan. We decided not to race because of the snow.
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| Nike Pegasus 31 Light Blue Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with Roo from the gate at Millcreek, up to the top and back down. Roo ran laps around me while chasing every dog and skier. He will log 14 miles, most of which were at top speed. Managed 3 miles at ~5:35 on the way down on the packed snow.
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| Altra Lone Peak 2.5 Miles: 11.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 |
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| Bike Miles: 10.00 | Stairmaster Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran through Highland Park and Millcreek. Averaged 6:26 with 1 fast mile.
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| Nike LunarLaunch Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| 25 minutes on the bike at around 5k effort then cooled down on stairmaster
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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 |
| very ginergly ran around Sugar House on the ice. I ran down the middle of the road, in the gutters and on the sidewalks and only found a few stretches of road that werne't ice. I was happy and lucky to finish the run without hitting the ground.
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| Nike Pegasus 31 Light Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 3.50 |
| 27 minutes on the stationary bike at threshold then cool down on stairmaster
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| Bike Miles: 10.00 | Stairmaster Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles around the U and the avenues with Jon and Dan Bishop. Anthony joined us for a few at the start.
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| Nike Pegasus 31 Light Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.50 | 0.00 | 0.00 | 13.50 |
| Ran with Josh from HHS around Millcreek and finished with a loop around the park. Pleasant conditions for running.
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| Nike LunarLaunch Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 16 minutes of bike intervals in 30 minutes and stairmaster
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| Bike Miles: 10.00 | Stairmaster Miles: 4.00 |
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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 |
| 11 mile loop in Millcreek
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| Nike LunarLaunch Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| 25 minutes of threshold intervals on bike, 1 treadmill and 4 on stairmaster
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| Bike Miles: 12.00 | Stairmaster Miles: 4.00 | Treadmill Miles: 1.00 | Nike LunarLaunch Miles: 1.00 |
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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 |
| 12 miles around Millcreek with Dan, Daniel and Andrew
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| Nike Pegasus 31 Light Blue Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 28 miles at threshold on the bike. Not easy. Then some stairmaster.
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| Bike Miles: 13.00 | Stairmaster Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 2.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| 16 mile Holladay/Millcreek loop with Jon, Daniel, Dan and Anthony. Picked it up at the end for 4 miles at around 5:45.
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| Nike LunarLaunch Miles: 16.25 |
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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 |
| Slow and slopps out and back on pipeline with Josh and Roo then 1 lap at Liberty Park with Roo.
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| Altra Lone Peak 2.5 Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| bike and stairmaster
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| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
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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 |
| 11 miles around Millcreek. Too much black ice for my liking.
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| Nike LunarLaunch Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 | 12.00 |
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| Stairmaster Miles: 10.00 | Rowing Machine Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
| bike, 1 on treadmill, stairmaster and rowing
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| Bike Miles: 12.00 | Stairmaster Miles: 4.00 |
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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 | 2.00 | 16.00 |
| Big group run around the U from HHS with Josh, Dan, Daniel, Nate K., Nate B., Andrew, Anthony and Scott T. Hamstring is...ok maybe. Finished with a couple miles of rowing, stretching, lifting and rolling at the gym.
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| Rowing Machine Miles: 2.00 | Nike Pegasus 31 Light Blue Miles: 14.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles in the slush around Liberty Park and downtown with Josh, JP, Dan and Anthony. Always good to see Mr. Campos.
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| Nike Pegasus 31 Light Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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| Bike Miles: 12.00 | Stairmaster Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 | 13.25 |
| Stairmaster and rowing and lots of sweat because my hamstring is sore :( getting better though
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| Stairmaster Miles: 12.00 | Rowing Machine Miles: 1.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| hamstring still a bit sore so 16 mins then 10 at threshold on bike then 3.5 running on treadmill
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| Bike Miles: 12.00 | Saucony Kinvara 2 Grey Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6:10 average around Millcreek. Hamstring feeling much better.
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| Nike Pegasus 31 Light Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| Bike Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
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| | Race: |
SLCTC Winter Series 5K (3.107 Miles) 00:16:40, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 3.11 | 0.00 | 0.00 | 11.11 |
| A "Winter" series it was. The roads were covered with a couple inches of snow but not too much ice which made it runnable. I wore my trail shoes and ran about a minute slower than I wanted to. Even if the conditions were perfect I still probably wouldn't have broken 16. It was incredible that Garek ran a 15:21 and Riley a 15:29 despite the road conditionas, running into a guy on the way back and having to come to complete stop at the turnaround. I suspect Garek would have run ~14:45 on a good day which would have broken the CR.
Warmed up 3.5 solo then cooled down 4.5 with a group of guys. Finished out of the "money/gift card" behind Garek, Riley, and Nathan Peters. Not bad company.
I estimate around 250 people ran the race which is a great turnout considering the conditions. The SLCTC always does a great job and the organizers are the best.
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| Altra Lone Peak 2.5 Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 3.25 | 13.50 |
| Easy run from HHS through the U and back along Foothill. Hamstring was tweaked again at the race yesterday and started to get really tight have way through this run. I will best served to not run for a few days.
Afterwards I went to the gym for 3.25 on the stairmaster, lifting and stretching. Unfortunately the hot tub is under repair and the roof is leaking again. The Sugar House 24 Hour Fitness really is a sight for sore eyes.
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| Stairmaster Miles: 3.25 | Nike Pegasus 31 Light Blue Miles: 10.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 204.25 | 9.00 | 3.61 | 0.00 | 70.00 | 286.86 |
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| Nike Pegasus 31 Light Blue Miles: 112.50 | Altra Lone Peak 2.5 Miles: 34.00 | Bike Miles: 135.00 | Stairmaster Miles: 62.25 | Nike LunarLaunch Miles: 63.75 | Treadmill Miles: 2.00 | Rowing Machine Miles: 4.25 | Saucony Kinvara 2 Grey Miles: 4.50 |
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