| 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 | | 187.25 | 46.68 | 0.00 | 0.00 | 31.10 | 265.03 |
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| La Sportiva Vertical K Miles: 15.00 | Nike Pegasus 31 V2 Miles: 160.25 | Bike Miles: 36.00 | Treadmill Miles: 3.50 | Salomon SpeedCross III Miles: 11.00 | Swimming Miles: 0.60 | Stairmaster Miles: 21.50 | Saucony Kinvara 2 Grey Miles: 1.00 | Nike LunarLaunch Miles: 30.50 | New Balance 1400v2 Miles: 10.20 |
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| | Race: |
Jupiter Peak Steeplechase (15 Miles) 01:53:25, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Another fun time running Jupiter Peak. I saw lots of people I haven't see in awhile and I ran slightly better than expected, bettering my time from two years ago by 1:30. I didn't almost break my ankle two years ago but I was still faster to top this year, which is a good sign. Only bummer about the race was that I was caught by Noah with about two miles left so I finished in fourth. He must have crushed the downhill because I think I beat him to the top by about two minutes. In hindsight I should have taken another GU and I will definitely never be wearing La Sportiva shoes again. I had a rock stuck in my foot the entire way down and they are just too narrow.
I stuck around for awards and the beer that was served promptly at 11:30, then Amiee was nice enough to drop me at Wasatch State Park to play golf. I actually had a better day on the course because 82 even with several three putts and my friend and I took home $21.
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| La Sportiva Vertical K Miles: 15.00 |
| | Comments(2) |
| | 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 with Josh on Pipeline. We collectively beat the 9 minute guy.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Stationary bike intervals and 1 mile cooldown on the treadmill.
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| Bike Miles: 12.00 | Treadmill Miles: 1.00 |
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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 |
| ran up to HCI, along the Red Butte dirt road and back
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 3 exterior loops on the grass at Liberty Park
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 3.10 | 0.00 | 0.00 | 0.00 | 6.60 |
| 5k workout on TM @ 5:15 and 1% incline. Next comes comes golf, wiffle ball, bocce, beer pong, penalty kicks and possibly poker.
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| Nike Pegasus 31 V2 Miles: 6.50 |
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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 Adam up WIRE and along the BST. Warmed up a couple of miles then ran WIRE fairly hard. Ended up with my third best time (29:43). No matter how I run it always hurts.
11 miles and ~2,900 ft up and down
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| Salomon SpeedCross III Miles: 11.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| bike intervals and 1 mile on the treadmill
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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 over the Parley's Bridge, up into the neighborhoods by Millcreek Canyon and back down the Tanner's Park trail
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| bike intervals and two miles on the treadmill.
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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 |
| ran with Dan and Neil around Millcreek.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Up the fireroad in Montana
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| Nike Pegasus 31 V2 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.60 | 10.85 |
| Out to the ranch and back on the dirtroad with the dogs. Had to stop a couple of times for puddle breaks and cattle guards.
After the run I swam across the lake. With the exception of last year, I have swam across the lake (only .6 miles( every year since 1998. It was nice to get the streak going again. Nicolai at age 7 also swam the lake for his seconrd time
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| Swimming Miles: 0.60 | Nike Pegasus 31 V2 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 mile tempo averaging 6:01 on the dirtroad with Roo. Good effort considering we were at 6,600 feet and on rolling hills (450 ft up and down).
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| Nike Pegasus 31 V2 Miles: 5.00 |
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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 | 9.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 3.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles around Millcreek. Averaged 6:20 with a few faster miles.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 3 laps of SHP with Roo. The leash is getting less interesting, which is good.
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| Nike Pegasus 31 V2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around Liberty Park. Mixed in a couple of miles at around 5:10 pace. 6 min pace for the run.
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| Nike Pegasus 31 V2 Miles: 5.00 |
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| | Race: |
Top of Utah Half Marathon (13.109 Miles) 01:08:47, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 13.11 | 0.00 | 0.00 | 0.00 | 20.11 |
| Woke up at 3:15 this morning to drive up to Logan for the race. Arrived with plenty of extra time so as I was dinking around I turned on my Garmin to get the GPS connection and it was dead. Don't you hate when that happens? I realized my charger was in my car so I took the charger on the bus with the hope of finding an outlet in the park at the start. Sure enough, there was a light pole with an outlet. Problem solved. I can hear those watch hater people cursing.....hey, I like my watch and I have some degree of OCD :)
As for the race, I figured sub 1:10 would be a decent goal considering I have been running a pathetically low number of miles (now two weeks in a row over 50 miles!) After getting my watch charged up I ran into Nate Krah so I warmed up about a mile with him. We got to the start line and sized up the competition, i.e. Riley, Ben, Jason, Ken, David (steeplechase guy from Weber), Benjamin Pachev, and a few others I didn't recognize. The two no shows were Anthony and Bryant.
The race started on time and very quickly Riley and Jason got off the front with Ben not far behind That left me in a pack with Nate, Benjamin and David. We ran together for the first few then I slowly surged ahead to catch up with Ben. From there I think Benjamin and Nate dropped back and then after a couple more miles Ben dropped off a bit. Once we hit the flat David took off and then Ben caught me at about mile 9. He was about 15 seconds ahead of me for the next three miles then I slowly passed him on the hill at mile 12. That lead was short lived as he quickly passed me as we rounded the corner for the last mile. I stuck behind him for the first quarter mile but didn't have it in me to keep up. He ran a smart race considering he dropped off a bit early then was able to surge back up at the end.
I finished in 1:08:47, 7 seconds behind Ben, and 47 seconds slower than last year. I still felt good about the race and it was the first time this year that I felt somewhat strong throughout. Oh, and I beat the kid in Crocs for the first time this year. I think the liquid iron I am taking is helping a bunch. At this point I think if I can get in a few quality 20 mile long runs before STG I can salvage a decent race. I think I can....
Great job to Riley, Jason, David, and Ben. Riley was in a league of his own today running a 1:06:03.
Splits: 5:04, 5:12, 5:14, 5:14, 5:04, 5:03, 5:05, 5:16, 5:20, 5:17, 5:26, 5:37, 5:18
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| Nike Pegasus 31 V2 Miles: 20.00 |
| | Comments(13) |
| | 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 from Memory Grove and through the U with Josh, Nate and new guy Andrew. He only ran a 4:04 mile in college.
Surprisingly I felt a whole lot better than I expected after yesterday's race. Must be a good sign.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 | 11.00 |
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| Stairmaster Miles: 10.00 | Treadmill Miles: 1.00 | Saucony Kinvara 2 Grey Miles: 1.00 |
| | Add Comment |
| | 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 miles around Millcreek and Holladay with Noah. More sore than Sunday.
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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 | | 6.50 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| semi track workout with Noah at HHS. Warmed up around SHP then did 1600/800/400/1600/800/400. Finished with a few 100 yard strides on the turf field. No watch because I left it at work. 1600s were probably around 5:30 with the 800s and 400s progressively faster.
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| Nike LunarLaunch 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 |
| 4 SHP loops with Roo. Every loop was different because I tried to maximize running on grass for his little feet. He pooped 3 times and I only had 2 bags. Fortunately the 3rd poop wasn't very big. We barely beat the 7 minute guy.
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| Nike Pegasus 31 V2 Miles: 10.00 |
| | Comments(6) |
| | 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 |
| 6. 5 with Noah then picked up Roo for another 3.5
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| Ran from Jon's to nearly the top of Emigration and back. This was my lognest run since May so I didn't feel like running it too fast. Averaged 6:54 for the run. Broke 70 running miles for the week!
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| Nike LunarLaunch Miles: 20.50 |
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| | Race: |
REI 5K and SHP (2.97 Miles) 00:15:20, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 2.97 | 0.00 | 0.00 | 0.00 | 10.47 |
| In all the years I have raced and lived in SLC I have never run an official 5K at Sugar House Park. This was supposed to be the day but they found a way to cut the course short by about .13 miles. Considering my lawn run yesterday the race which much better than anticipated. Splits were 4:55, 5:10, ~5:15. I had the lead through 2 miles but lost it to Matt O'Connor. He didn't run the last circle correctly so I crossed the line first but insisted that he was #1. His award was an entry to the Dirty Dash.....shucks!
Warmed up with Josh and cooled down with Matt, Albert and Josh. I think we all got our money's worth with the goodie bag, gels, REI bag, pint glass and stickers.
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| New Balance 1400v2 Miles: 10.20 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 | 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 187.25 | 46.68 | 0.00 | 0.00 | 31.10 | 265.03 |
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| La Sportiva Vertical K Miles: 15.00 | Nike Pegasus 31 V2 Miles: 160.25 | Bike Miles: 36.00 | Treadmill Miles: 3.50 | Salomon SpeedCross III Miles: 11.00 | Swimming Miles: 0.60 | Stairmaster Miles: 21.50 | Saucony Kinvara 2 Grey Miles: 1.00 | Nike LunarLaunch Miles: 30.50 | New Balance 1400v2 Miles: 10.20 |
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