| 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 | | 256.00 | 38.10 | 0.00 | 0.00 | 74.50 | 368.60 |
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| New Balance MR1400 Miles: 67.55 | Stairmaster Miles: 74.00 | Nike Pegasus 31 Miles: 79.25 | Saucony Kinvara 2 Blue Miles: 12.50 | Altra Olympus Blue Miles: 55.80 | Rowing Machine Miles: 0.50 | New Balance 1400v2 Miles: 79.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran counter clockwise around Pine Lake. One mile at 5:15. My legs like the extra oxygen.
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| New Balance MR1400 Miles: 10.50 |
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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 |
| 11 miles around Oshkosh, WI. Crossed 4 bridges and maybe climbed 20 ft.
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| New Balance MR1400 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 1.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 mile semi tempo run out and back on the most prestine dirt trail ever in Oshkosh, WI. They basically carved a perfetly flat dirt path into a wooded forest. Averaged 6:16 for the run with the last 5 averaging ~5:50.
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| New Balance MR1400 Miles: 12.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Quick run before leaving for San Fran. Adios Wisconsin.
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| New Balance MR1400 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Marin County! Ran from the Panoramic Highway, down and up the Dipsea Trail, through Muir Woods and back on the Fern and Panoramic Trails. Lots of stairs and roots but perfect otherwise.
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| New Balance MR1400 Miles: 9.25 |
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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 |
| Easy run on the Embarcadero to the Golden Gate Bridge and back. I avoided the steep streets as much as possible.
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| New Balance MR1400 Miles: 10.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Nice run along the boardwalk in Monterey. Heading back to reality.
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| New Balance MR1400 Miles: 8.50 |
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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 | 12.50 | 12.50 |
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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 |
| Easy run with JP from HHS through the tunnel to Liberty Park for a few laps and back.
I retired two pairs of shoes today (NB 1400, 860) and broke out the new Nike Pegasus 31. The NB 1400s were awesome so I have a new pair ready to go. The Pegasus are great for recovery runs.
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| Nike Pegasus 31 Miles: 12.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 5.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Track workout with Nate and JP at HHS in my Kinvara 2s. I refuse to retire them.
2x400(72,70),2x800(2:32,2:32),2x1600 (5:19,5:14),2x800(2:31,2:30),2x400(70,70)
Not a great workout but it served its purpose.
PM: bootcamp. 1 hour of hip flexor exercises and core. Running tomorrow will be a struggle.
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| Saucony Kinvara 2 Blue Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.30 | 0.00 | 0.00 | 0.00 | 0.00 | 11.30 |
| Easy run with JP through Millcreek. Just over 7 minute pace. Felt better than expected considering all of the hip flexor exercises I did yesterday in bootcamp.
Broke out a new pair of Altra Olympus'. They are blue instead of grey so they should last longer than the last pair.
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| Altra Olympus Blue Miles: 11.30 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 | 12.50 |
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| Stairmaster Miles: 12.00 | Rowing Machine Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 10.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| LR: Great run with Matt, Trevor, Jeff, Chris and Jacob from the soccer field in Orem, up South Fork and back. This has become the staple fall SGM marathon prep run. Just too bad that Brandon, Scott, Tony Dan, Reed, and Mike weren't there to join us. Left the house at 5 for the 6 am start time, The run up with Matt flew by and we got to the turn around right at a 7 min pace. On the down the plan was to run on effort rather than getting caught up with split times. I stuck to it farely well except for the last mile. Average for the run was 6:10.
10 mile splits back to soccer field:
4:56,5:01,4:55,5:11,5:06,5:07,5:12,5:16,5:22,5:14 (5:08 average)
Definitely in a better place going in SGM injury wise which bodes well. Cooled down with Trevor and Matt and finished by 8:30. These guys obviously accomplish a lot in a day.
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| New Balance 1400v2 Miles: 23.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| Ran with JP from Memory Grove, up State St., up Virginia, down 11th ave,, up City Creek, then back down the trail and through Memory Grove. Intended this to be relatively flat/easy run but obviously picked the wrong route. Averaged 7:20 with about 1,350 ft. up.
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| Altra Olympus Blue Miles: 15.50 |
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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 | 12.50 | 12.50 |
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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 |
| Easy run with JP, Noah and Jason from HHS to Liberty for a few laps and back. Good to add a few new faces and good runners to the crew. Turns out Jason ran for Penn State and ran in the low 14s for his 5k. Another person to chase around the track.
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| Nike Pegasus 31 Miles: 13.25 |
| | Comments(1) |
| | 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 |
| Workout with Jason and JP. 2x2mile around the perimeter of SHP (5:25/5:20,5:25/5:16) then 1 mile (5:03). My hamstring is a bit sore so I didn't want to make it worse by presssing too hard. With some rolling, stick and massage it should be fine.
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| New Balance 1400v2 Miles: 13.25 |
| | Comments(5) |
| | 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 from Feldman's through Hollady with Noah and JP. This morning I couldn't find my Garmin and just figured I left it at work. I went to work and looked around in the locker room and around my desk and couldn't find it. Panic set in. I retraced my steps from last night and miraculously found my Garmin in the garden next to the path to the parking garage. Apparently I have a knack for losing my Garmins in the weeds. Fortunately this time I found it.
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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 | 13.50 | 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Last long run before SGM. Ran with Collin from the zoo to little dell resevoir and back. Averaged 6:13 for the run with a total of 1,750 of climbing. I started a 8 mile tempo at the bottom of the hill before Little Mountain so my first mile went up 200 feet. The purpose was to simulate veyo and then get the legs moving once I got to the top. I tried to keep everything at no more than marathon effort.
Splits: 6:18,5:28,5:07,5:17,5:21,5:21,5:24,5:23
PM: 11 to 8 PM Datathon, no running required but my head got a workout and I got a paycheck
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| New Balance 1400v2 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
| Ran with Adam and Collin on pipeline then down the canyon for another 7 miles. I figured a few more downhill miles could only help for SGM.
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| Altra Olympus Blue Miles: 16.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 | 13.50 |
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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 | 0.00 | 14.00 |
| Easy run with JP, Noah and new guy, Evan, from HHS through the U and Research Park and back.
On a sad note all three of my fantasy teams lost this week.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 5.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Track workout with JP, Adam and Noah at East High.
3x1600(5:10,5:09,5:05),2x800(2:30,2:28),4x400(72,71,71,69)
Felt pretty good about it. 1600s and 800s felt good but I really don't like 400s...probably means I need to fun them more often. Afterwards I mowed my lawn. Hopefully I didn't wake up the neighbors.
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| New Balance 1400v2 Miles: 12.50 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| easy run with JP through Sugarhouse and Millcreek
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| Altra Olympus Blue Miles: 12.50 |
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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 | 10.00 | 10.00 |
| easy day of crosstraining then 18 holes of golf at what might be the last season at Glendale. I think they could address the problem without closures if they priced according to demand rather than the same price for all courses. This would mean higher prices at Bonneville and Mountain Dell and lower prices everywhere else.
The golf game was respectable probably because I haven't played for a year and didn't over think it.
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| | Race: |
Utah Alumni 5K (3.107 Miles) 00:16:10, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.15 | 3.10 | 0.00 | 0.00 | 0.00 | 14.25 |
| I ran the Utah Alumni 5K as the standard 5k pre race tune up for SGM. The race starts at ends at the Alumni House on campus so the course is fairly challenging (+/- 179 ft.). I ran a 4 mile warm up from my house to the race start in the light rain. The race got after just after 8:30 and suprisingly right out the gate I was alone. It's more typical in races like this that a few college guys get excited and take it out super fast. Fortunately the rain let up in the hour preceding the race but it came back with a vengeance right at the 1/2 mile point and it didn't let up throughout the race. By the end I probably added a few pounds of water weight. My first two miles were quick and then the hills in the last 1.1 miles and my soggy shoes slowed me down to ~5:30 pace. The last 1.1 miles had three distinct hills and gained 110 ft and lost 63. I am fairly happy with the race and effort considering the course and conditions. Now it's time to pair it back and taper for SGM.
Splits: 5:03 +33 ft., 4:56 -96 ft, 5:28 +63 ft. (1.1)
I ran the Kids K with my nephew after the race. I couldn't keep up at first because he went out a 6 min pace and almost fell on his face. Finished with a 8 min pace, leg length adjusted must be ~5 min pace.
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| Nike Pegasus 31 Miles: 4.00 | New Balance 1400v2 Miles: 11.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Easy run in the rain through Millcreek and Sugarhouse from 15th and 15th. I found out that the Starbucks at that location is closing today. Not really sad considering they have 20K+ stores but hopefully something good moves in.
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| Nike Pegasus 31 Miles: 12.25 |
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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 | 0.00 | 10.25 |
| Easy run with JP, Jason and Evan from HHS to South Temple and back on 8th east.
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| Nike Pegasus 31 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 256.00 | 38.10 | 0.00 | 0.00 | 74.50 | 368.60 |
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| New Balance MR1400 Miles: 67.55 | Stairmaster Miles: 74.00 | Nike Pegasus 31 Miles: 79.25 | Saucony Kinvara 2 Blue Miles: 12.50 | Altra Olympus Blue Miles: 55.80 | Rowing Machine Miles: 0.50 | New Balance 1400v2 Miles: 79.75 |
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