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Top of Utah Half Marathon

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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

2016 Races

Personal:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Lifetime Miles: 8003.27
Elliptical Lifetime Miles: 1295.72
Stairmaster Lifetime Miles: 3252.63
Rowing Machine Lifetime Miles: 335.05
Swimming Lifetime Miles: 14.97
Treadmill Lifetime Miles: 1111.92
Saucony Kinvara 2 Grey Lifetime Miles: 994.29
Saucony Kinvara 2 Blue Lifetime Miles: 528.18
Salomon SpeedCross III Lifetime Miles: 263.03
La Sportiva Vertical K Lifetime Miles: 78.50
Nike LunaRacer +3 Lifetime Miles: 129.20
Nike LunarLaunch Lifetime Miles: 319.30
Nike Pegasus 31 Light Blue Lifetime Miles: 640.75
Altra Lone Peak 2.5 Lifetime Miles: 99.50
Nike LunaRacer V3 Camo Lifetime Miles: 76.02
New Balance 890v4 Lifetime Miles: 41.25
Nike Pegasus 33 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
217.7633.603.000.0094.25348.61
Bike Miles: 31.00New Balance 890 Miles: 48.10Stairmaster Miles: 73.50Rowing Machine Miles: 7.25Altra Olympus Miles: 53.25New Balance MR1400 Miles: 117.85Nike LunarRacer Blue V2 Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0010.0011.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Millcreek Canyon. Nice temps for a bike ride.

As reminded by Rob's race today, it's the one year anniversary of rolling my ankle at the Jupiter Peak Steeplechase. There is still residual swelling that won't go away.

Bike Miles: 31.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.100.000.000.000.0013.10

Slugghish 6.5 up and down Mueller Park with Josh and Adam. Pretty much what I expected after a night of dancing. My watch said 13.12 so I am rounding to 13.1.

New Balance 890 Miles: 13.10
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Stairmaster Miles: 8.00Rowing Machine Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.560.000.000.000.006.56

sugarhouse loop.

Strava notified me that Rob Krar stole one of my CRs on a run in Millcreek Canyon. What a punk.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.002.5012.75

Ran with JP around Sugarhouse and Millcreek then to the gym for a couple xt miles.

PM: bootcamp

Stairmaster Miles: 2.50Altra Olympus Miles: 10.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

Track workout with Josh, Adam and JP at East High.  It's been awhile since I did one of these so I didn't have high expectations.

We did a ladder workout for a total of 5 miles with 1 lap in between. It's a start.

2x400(72,74),2x800 (2:34,2:32),2x1600(5:14,5:10),2x800(2:30,2:30),2x400(70,69)      

There is a group run with Dean Karnazes tonight from the Salt Lake Running Company. I won't be there.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Stairmaster Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

20 miles with Jake and Josh in Park City. Snyderville Basin loop from Kimball Junction. Didn't feel good at first but warmed up over the course of the run. Averaged around 6:50.

New Balance MR1400 Miles: 20.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.003.0012.00

Nice trail run with Adam, JP and Amiee from the top of Millcreek Canyon over to the Mid Mountain trail and back. All of the trails up there are perfect (smooth, shaded and not super super steep).

Stairmaster Miles: 3.00Altra Olympus Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

Stairmaster Miles: 10.00Rowing Machine Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.500.000.000.0010.50

Ran up to the gate above Red Butte Garden and back.  At 7:30 people were already waiting in line for the concert tonight.  Sounds like a fun day for them.  Mixed in a couple of fast miles on the dirt road, one uphill and one down.

New Balance MR1400 Miles: 10.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.505.000.000.000.0011.50

Track workout with Adam and JP and HHS. 2x400(74,71),1x800(2:32),2x400(71,72),2x400(72,72),1x800(2:29),1x1600(5:12),1x800 (2:29),2x400(72,69)

Felt slightly better than last week probably because I didn't do bootcamp the night before. No serious run ins with the footballers but they certaintly didn't hustle when crossing the lanes.

New Balance MR1400 Miles: 11.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Ran with JP through Holladay.

Altra Olympus Miles: 10.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.007.0010.50

3.5 on the TM and stairmaster. Probably the farthest I have run on a TM in months.  This is a good thing.

Stairmaster Miles: 7.00Altra Olympus Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.254.000.000.000.0020.25

20 mile run with Jon, Jacob and Mickey from Jon's house to the top of Little Mountain and back.  We averaged around 6:55 up to the top then planned to just run by feel coming down. Of course that turned into us taking turns pushing the pace so we ended up running faster than I intended. Miles 13 to 18 were 5:36,5:26,5:26,5:26,5:08,5:36 and the total run averaged 6:18 with ~1,650 ft up and down. We ticked off many cyclists who apparently think it's a law to run/bike in a line.

New Balance MR1400 Miles: 20.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.001.0011.00

Pipeline with JP then rowing and stretching at the gym.

Rowing Machine Miles: 1.00Altra Olympus Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Stairmaster Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.003.000.000.0011.00

Track workout with Amiee and Josh at HHS. Paired it back to only three miles because of the race this weekend.  My splits were better than expected and there were fewer runins with the footballers. The light rain was a nice addition.

6x800 2:24,2:27,2:25,2:25,2:27,2:25

In the reviewing the Pikes Peak Ascent results it is even more clear that Matt Carpenter is/was a freak of nature. Sage Canaday won the ascent in 2:10 but that is no where near Matt's Carpenter CR of 2:01 that he set while running the round trip.

New Balance MR1400 Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Loop through the U.

New Balance MR1400 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Stairmaster Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.601.000.000.000.005.60

15th to 21st loop.  1 mile at 5:05.

New Balance MR1400 Miles: 5.60
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Race: Top of Utah Half Marathon (13.109 Miles) 01:08:01, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.4013.100.000.000.0017.50

I didn't stay in Logan so I woke up at 3 and was picked up by my mom at 3:45 in order to get there by 5:30. Fortunately no delays, weather or traffic, during the drive so we arrived right on time and had an easy time getting our packets and onto the bus. Going into the race I really wasn't sure how I would fair considering my mileage has been relatively low since DesNews.  So I was really banking on a couple of long runs and a few quality workouts. Maybe the lack of perfect preparation runs in the family because my mom is 66 and she hasn't run more than 10 miles in the last 30 days.

During my 1 mile warm-up I had the pleasure of running into Steve A. who was coming off a four hour flight from Chicago and a couple of weeks with 50 mile runs. Why he wanted to run I don't know but he miraculously managed to run a great race and finish second in masters. I finished the warm up and shortly after toed the line with the likes of Jake, John C., Jason, Steve S., Nate H., Josh and Ben. It was a solid turnout. The race got off on time for the first 4 to 5 miles Jake, Jason, Steve and I basically ran in a tight pack. After 5 or 6 Jake dropped back a bit and Steve forged ahead to put a gap of about 200 yards on me and Jason. I thought this was a bold move considering he put in a good effort at the Skyline Trail Marathon last Saturday. After we came out of the canyon at about mile 8 I seperated a bit from Jason although I didn't think that would be the last of him considering that he realed me back in and beat me at the Provo City. Surprisingly Jake was still no where to be found but sure enough at about mile 11.5 he methodically caught up and passed me and started reeling in Steve, who he finally passed just after mile 12. I didn't have it in me to stick with him but I was happy that he didn't pass me like I was stuck in mud and over the next 1.5 miles I thought I kept the gap respectable. I managed to close a bit on Steve and finished 13 seconds behind him and 24 seconds behind. I have never run this race and thought our times were good but they were no where near the top four times from last year (all under 1:07!).  I guess I have a way of slowing down the field :) All in all I am happy with the effort and my place. Jake ran a great/smart race and Steve gets the eye of the tiger award for pushing the pace. 

Cooled down 3 with Jake, Jason, Steve and John then hung out in the lovely weather waiting for the awards which promptly started at 10. TOU puts on a good race and I defintely plan to go back.

5:08 ,5:09 ,5:08, 5:09 ,4:58 ,4:55, 5:00 ,5:14 ,5:16 ,5:14 ,5:17 ,5:32 ,5:12 

I am happy to announce that I just figured out how to paste my splits with very little formatting. $2 for the tip.

Nike LunarRacer Blue V2 Miles: 17.50
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.002.0012.00

Ran with Adam on parts of the Flying Dog and 24-7 trails near Jeremy Ranch.  There are perfect, endless trails up there although I did trip twice and cut up my hand. I was a bit clumsy because my legs were pooped.

I have about 200 miles on my Altra Olympus', many on roads, and both toes are already ripping off as well as a plastic peace in the back. Not impressed thus far.

Stairmaster Miles: 2.00Altra Olympus Miles: 10.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.2511.25

Stairmaster Miles: 11.00Rowing Machine Miles: 0.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Ran with JP from HHS through the U and and Research Park.  School must have started. 

New Balance 890 Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.004.000.000.000.0011.00

Track workout with Adam and JP at the U.  Yesterday the blockades on the inner lanes were down so we moved the workout from East to the U. Unfortunately they were back up again today so had fun weaving in and out of the inner lanes.

2x3200 at around 10:45 for each. My first miles were slower then I picked it up to around a 5:15 pace for the second miles.  I didn't want to push it too much considering that I raced last Saturday. Felt better than expected.

PM: bootcamp

New Balance MR1400 Miles: 11.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.005.0011.50

Circuitous route to the gym for some cross training and back through the tunnel.

Stairmaster Miles: 5.00New Balance MR1400 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

15 with JP through Millcreek and Holladay to 6200 and back then 5 more through Sugar House.

New Balance 890 Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

Ran over to the gym at 4:30 to cross train because of a 7 am flight to Wisconsin. The Tunnel was well lit but the Hidden Hollow was a bit spooky.

New Balance 890 Miles: 4.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.600.000.000.002.0013.60

Ran around Pine Lake with a few detours and only was lost for a half mile

PM: 2 mile canoe ride to eagle island. 42 minute roun trip. Lots of bird poop on the island.

New Balance MR1400 Miles: 11.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
217.7633.603.000.0094.25348.61
Bike Miles: 31.00New Balance 890 Miles: 48.10Stairmaster Miles: 73.50Rowing Machine Miles: 7.25Altra Olympus Miles: 53.25New Balance MR1400 Miles: 117.85Nike LunarRacer Blue V2 Miles: 17.50
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