| 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 | | 279.95 | 39.72 | 3.00 | 0.00 | 42.75 | 365.42 |
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| Nike Pegasus 31 Miles: 235.30 | Treadmill Miles: 4.25 | Saucony Kinvara 2 Grey Miles: 6.50 | Stairmaster Miles: 32.25 | New Balance 1400v2 Miles: 15.52 | Nike LunarLaunch Miles: 27.75 | Nike Pegasus 31 V2 Miles: 37.60 |
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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 |
| Slow run with Dan around Skyline. Legs are tired from yesterday.
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 9.00 | 12.25 |
| Treadmill and stairmaster
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| Treadmill Miles: 3.25 | Saucony Kinvara 2 Grey Miles: 3.25 |
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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 and Evan around Millcreek. Shorts weather!
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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 | | 8.25 | 5.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Ran around SHP with Dan and James then did (1x3m, 1x2m) on the HHS track. Tried to keep it fairly relaxed at ~5:45 pace.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Easy run to South Temple and back through Liberty Park.
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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 | | 10.50 | 0.00 | 0.00 | 0.00 | 1.50 | 12.00 |
| I was going to cross train today but JP showed up so I had to run. Fairly casual run around Millcreek plus 1.5 on stairmaster.
My pair of Pegasus shoes are now over 900 miles and they still show very little wear. I think I will retire them at 2,000.
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| Nike Pegasus 31 Miles: 10.50 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Ran with JP, Jon and Steve on an out and back along Wasatch Blvd. starting at the base of BCC. Somewhat hilly and windy. Averaged 6:45.
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| Nike Pegasus 31 Miles: 14.50 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 6.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Great run with JP, Scott and Nate out on the Parkway in Riverton. The miles flew by with nice company and I actually felt pretty good for a change. Scott brought up the idea of Boston so I am seriously considering it.
Mixed in a 10k tempo at 5:40,5:39,5:40,5:39,5:36,5:32
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| Nike Pegasus 31 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.25 | 0.00 | 0.00 | 0.00 | 8.25 | 11.50 |
| 3.25 on TM and crosstraining. It was a good sign that I wasn't too tired after yesterday's run. There is some hope that I can run well at the 10k this weekend.
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| Stairmaster Miles: 8.25 | Saucony Kinvara 2 Grey Miles: 3.25 |
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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 Noah around Millcreek. He is back from hibernation.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| I chose to do a workout at the gym on the stairmaster because my groin it tight and the massage last night left it very sore. I am not really looking forward to another ice bath tonight.
620 floors, 25 minutes at threshold, effort + time ~12 miles
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
| Easy run with James and Noah around Liberty Park. Groin feels night and day better from a couple of days ago. The massage and ice bath combo works miracles.
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| Nike Pegasus 31 Miles: 11.75 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Dan and Noah around Sugar House. 10k tomorrow!
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| Nike Pegasus 31 Miles: 8.00 |
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| | Race: |
SLCTC Winter Series 10K (6.214 Miles) 00:33:50, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Arrived at 9 at the same time as Mr. Murphy. I mistook him for a high schooler because he was sporting an Alta singlet. Warmed up 4 by myself and was feeling ok. Race got off on time and rather than jumping into the lead pack I held back hoping I could close the gap over the course of the race. It didn't happen but I am still ok with the result because I didn't fall apart at the end. My time was still close to 2 minutes slower than I ran in 2012 but I certainly don't think I am really 2 minutes slower. I attribute the slower time to getting adapted to running considerably more miles than I ever have over consecutive weeks. Since December I have strung together 10 consecutive weeks averaging ~80 miles per week with no doubles. For the 15K I plan to taper a bit more and see if that makes a difference. I also think I need to slow down my ~13 mile weekday runs a bit and try a few doubles to keep the miles up.
6 mile cool down with Toni and a new guy from Ohio, Peter Carroll, who finished 4th. Also met Nathan Peters for the first time. He dominated the race with a sub 32 time. I think he will be giving the OTQ a go this year by switching to more road racing. I think he has a good shot.
5:17,5:22,5:25,5:31,5:33,5:30, .2@5:15
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| Nike Pegasus 31 Miles: 10.00 | New Balance 1400v2 Miles: 6.20 |
| | Comments(7) |
| | 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 |
| Probably a dumb idea the day after a race but I couldn't resist. Ran with Evan and Dan on the Jeremy Ranch Road. We were in a hurry so we picked it up on the way back and averaged 6:45 for the run. Th last two were 6:12 and 5:41.
Got to chat with Pat Smyth briefly as we were leaving. He wears Nike Pegasus too ;)
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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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Casual run on the pipeline with Dan, Adam and Anthony.
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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 | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Extended alphabet run in Highland Park. Felt a bit like winter today for a change.
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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 | | 9.25 | 5.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Track workout with Dan, James, Noah and Evan at HHS.
We did a ladder: 2x400,2x800,2x1600,2x800,2x400. I didn't look at my splits and just wanted to run on effort.
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| Nike LunarLaunch Miles: 14.25 |
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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 |
| Slow run with Dan around Liberty Park.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Easy run with Noah around Millcreek. Nice to run in the rain.
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| Nike Pegasus 31 Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.80 | 6.20 | 0.00 | 0.00 | 0.00 | 20.00 |
| Fun run with a big group out on the JRP in Riverton. Dan, Jon, Anthony, Noah, Evan, Mike, Toni and Neal all made it out. We did an easy 10k out then 10k tempo back. The 10k totaled about 34:30 so around a 5:33 pace. Jon, Mike and Noah all ran super well. It was great to catch up with the guys from down south.
After the tempo we added another 6ish to the south then I added 1.5 in my neighborhood to get to 20.
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| Nike Pegasus 31 Miles: 20.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.55 | 0.00 | 0.00 | 0.00 | 0.00 | 15.55 |
| Ran pipeline with Dan, Anthony and Evan then ran down the canyon back to the car. Anyone running north today isn't having fun in the wind. I hope the Baskin Robbins sign doesn't blow down again.
I have decided it's time to retire my Pegasus' after ~1,080 miles. They have served me well so I will break out a new pair this week.
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| Nike Pegasus 31 Miles: 15.55 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 12.00 |
| Crosstraining at the gym. No wind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Easy run with Noah and Nate around Millcreek.
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| Nike Pegasus 31 V2 Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 3.00 | 0.00 | 0.00 | 13.50 |
| Track workout at HHS with James, Noah and Dan. We did 12x400 with a lap in between. Averaged around 71 or 72 for all 12 with a few faster and few slower. I figure running any miles faster than my 5K pace should help.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run with Noah around Liberty Park.
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| Nike Pegasus 31 V2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy 6 with Dan around Sugar House then 1 on the treadmill. It's like the Winter Series will be wintery afterall.
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| Treadmill Miles: 1.00 | Nike Pegasus 31 V2 Miles: 7.00 |
| | Comments(6) |
| | Race: |
SLCTC Winter Series 15K (9.321 Miles) 00:51:28, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 9.32 | 0.00 | 0.00 | 0.00 | 15.82 |
| Another Winter Series is in the books. I am not there yet but at least I felt better about the race today than the last two. My last 5K was faster than my 5K in the 10K so that was a good sign. Anthony gapped everyone after one mile (which I ran too fast) then Jon Gauthier, Noah and I ran together for the next 5 miles. Jon slowly pulled away at mile 5 and Noah put about 5 second on me in the last mile. Noah is super talented and has a huge engine so I wasn't surprised. At least I came away with another blue ribbon for winning my agre group! Being 35 isn't so bad afterall.
Splits:5:14,5:34,5:30,5:31,5:30,5:35,5:36,5:33,5:28,5:17(.3)
Cooled down with Anthony, Dan, Rob, Noah and Nate. All in all a good day for running (no snow and the wind wasn't bad) and a solid effort.
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| New Balance 1400v2 Miles: 9.32 | Nike Pegasus 31 V2 Miles: 6.50 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 279.95 | 39.72 | 3.00 | 0.00 | 42.75 | 365.42 |
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| Nike Pegasus 31 Miles: 235.30 | Treadmill Miles: 4.25 | Saucony Kinvara 2 Grey Miles: 6.50 | Stairmaster Miles: 32.25 | New Balance 1400v2 Miles: 15.52 | Nike LunarLaunch Miles: 27.75 | Nike Pegasus 31 V2 Miles: 37.60 |
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