| 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 | | 110.10 | 24.22 | 0.00 | 0.00 | 1.00 | 135.32 |
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| Nike Pegasus 31 V2 Miles: 86.60 | Treadmill Miles: 6.00 | La Sportiva Vertical K Miles: 10.00 | Nike LunarLaunch Miles: 9.60 | Bike Miles: 132.00 | Rowing Machine Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Sawtelle Stampede Half Marathon (13.109 Miles) 01:20:52, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
| Happy 4th of July! The 19th annual Sawtelle Stampede was run today and I think this was my 13th time running it. This year I didn't get to run the kids 1k with my nephews because they started the half marathon before the other races. Turns out that Thomas stopped for two cups of water at the turn around so he didn't place as well as last year. He and Nicolai still finished strong and in the top 10. My race was uneventful from the start but I still tried to run semi fast and the course always takes a good effort. My time was 4 minutes slower than last year which wasn't totally surprising. I finally had my blood work done and it's no good. 38 hematocrit, 270 testosterone and 15 ferritin. This could partially explain my subpar races of late, in addition to my lack of training. Hopefully getting those numbers up will help.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran up the fire road into bear country but didn't see any bears. Just yesterday we saw one on the road where I ran so I guess I was lucky or unlucky depending on how you look at it.
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| Nike Pegasus 31 V2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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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 | 0.00 | 9.00 |
| 9 miles around the U with Evan
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.60 | 2.00 | 0.00 | 0.00 | 0.00 | 19.60 |
| AM: ran around sugarhouse park a few times and did a 5kish workout on the track with Rob. Then I did a few 100 yard sprints on the football field to test out the new fake turf. The paint job is nice.
PM: hiked/ran/scrambled to the top of the Pfeifferhorn in Little Cottonwood. I feel dumb that it's taken me all these years to do this hike. The views are incredible!
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| La Sportiva Vertical K Miles: 10.00 | Nike LunarLaunch Miles: 9.60 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road to the gate at Millcreek at back. Pooped from yesterday.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| easy 9 with Evan around Millcreek
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| Nike Pegasus 31 V2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 around Liberty Park and downtown with Evan
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| Nike Pegasus 31 V2 Miles: 9.50 |
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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 | 0.00 | 0.00 |
| early morning bike up up Millcreek Canyon. It was 46 degrees up there. Brrrrr
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 2 Liberty Park loops with Roo. We had a tough time running straight and needed an extra long stop at the perpetual fountain.
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Draper Days 5K (3.107 Miles) 00:16:21, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.11 | 0.00 | 0.00 | 0.00 | 9.61 |
| As much as a despise 5Ks this was one of the more enjoyable races. I was consisently 10 seconds slower per mile this year compared to last, but still finished 5th. A highschooler, Garek from East High, ran a super impressive race and finished in around 14:50. Cooled down with Albert then watched Nicolai win the boys division of the Kids K. I am sure he went out in a sub 6 and averaged about a 7:30 pace.
| | Comments(9) |
| | 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 |
| Casual run up and down City Creek with Josh, Adam and Evan. Nice morning for a run.
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| Nike Pegasus 31 V2 Miles: 10.00 |
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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 | 1.00 | 10.00 |
| easy 9 around the U with Evan then 1 mile on the rowing machine in 6:59, which was faster than any of my running miles.
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| Rowing Machine Miles: 1.00 | Nike Pegasus 31 V2 Miles: 9.00 |
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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 | 0.00 | 0.00 |
| Early morning bike ride with Stuart up to Big Mountain.
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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 | 0.00 | 0.00 |
| Amazing ~10 mile hike near Silverton, CO. Ice Lake then Island Lake.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran from the town of Silverton to the top of Kendall Mountain and back. The peak is just over 13,000 and there is ~3,900 ft up and down. I basically ran on the race course and it took me about 2 hours round trip. The CR is 1:34 set by Joe Gray and Sage ran it this year in 1:38. I know I couldn't hang with those guys but I think if I was racing I could do it in around 1:45. Maybe I will come out for next year. I was surprised that the altitude didn't bother me at all.
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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 | 0.00 | 0.00 |
| Bike intervals at the gym
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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 | 0.00 | 0.00 |
| Road up Millcreek Canyon and almost froze to death on the way down. I can't recall ever getting that cold on a ride. Must have been the combo of 30 degrees and being underdressed.
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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 | 0.00 | 9.00 |
| 9 miles around Liberty Park and then over to Artesian Well Park for a drink.
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| Nike Pegasus 31 V2 Miles: 9.00 |
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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 | 0.00 | 0.00 |
| bike intervals at the gym
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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| Treadmill Miles: 2.50 | Saucony Kinvara 2 Grey Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 110.10 | 24.22 | 0.00 | 0.00 | 1.00 | 135.32 |
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| Nike Pegasus 31 V2 Miles: 86.60 | Treadmill Miles: 6.00 | La Sportiva Vertical K Miles: 10.00 | Nike LunarLaunch Miles: 9.60 | Bike Miles: 132.00 | Rowing Machine Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 2.50 |
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